CrossFit Allmend
Fit for Lifts
Mon
08
Tue
09
Wed
10
Thu
11
Fri
12
Sat
13
Sun
14
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up Specific Warm-up Skill work Every 2:00 x 5 rounds: 3 box jumps – Use a taller box than the workout. Power snatch Build up 2-3 sets: 3-5 touch-and-go power snatches – Build in load to workout weight. Mini round 1 round: 6 power snatches 6 box jump-overs – Use workout variations. AMRAP 12: 3 power snatches (25/34 kg) 3 box jump-overs (51/61 cm) 6 power snatches 6 box jump-overs 9 power snatches 9 box jump-overs – Add 3 reps to each movement until time expires.
Free spots: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round. 200-meter jog with a partner – Alternate bear hug carry with partner during 200m Specific Warm-up -Rowing Bear hug carry 1 set: 100-meter bear hug carry/partner – Use workout weight. – Focus on upright body position and keeping the weight held high on the chest. Workout For time with a partner: 4,000/5,000-m row 1,600-m bear hug carry (50/90 lb) – Switch as needed on both movements.
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 5
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Build-up 1 set: 5 front squats 1 rope climb 5 front squats 3 front squats 1 rope climb 3 front squats – Build in load to workout weight. – Use workout rope climb variation. Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat
Free spots: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Build-up 1 set: 5 front squats 1 rope climb 5 front squats 3 front squats 1 rope climb 3 front squats – Build in load to workout weight. – Use workout rope climb variation. Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat
Free spots: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat Accessory - II EMOM 15: Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb) Min. 2 | :40 hollow hold Min. 3 | :40 banded side steps
Free spots: 3
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up -Bench press Loading up 4 sets: 3 bench presses – Rest 1:00 between sets, alternating sets with partner(s). – Build to starting workout load. Workout Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score the load and time for each round.
Free spots: 8
Weightlifting 1.Week Snatch
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up -Bench press Loading up 4 sets: 3 bench presses – Rest 1:00 between sets, alternating sets with partner(s). – Build to starting workout load. Workout Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score the load and time for each round.
Free spots: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 5 cobra stretch to downward dogs 10 Samson lunges 10 sit-ups Specific Warm-up -Double-under -Handstand review On an 8:00 clock: Handstand practice Workout prep 1 set: :30 double-unders :30 sit-ups Workout For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 5 cobra stretch to downward dogs 10 Samson lunges 10 sit-ups Specific Warm-up -Double-under -Handstand review On an 8:00 clock: Handstand practice Workout prep 1 set: :30 double-unders :30 sit-ups Workout For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups
Free spots: 6
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 7
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round: 5 pull-ups 10 push-ups 15 air squats – Use workout variations and volume. Workout AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round: 5 pull-ups 10 push-ups 15 air squats – Use workout variations and volume. Workout AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
Free spots: 8
Weekly view
MONDAY, 08.09.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Build-up 1 set: 5 front squats 1 rope climb 5 front squats 3 front squats 1 rope climb 3 front squats – Build in load to workout weight. – Use workout rope climb variation. Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat
Free spots: 7
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Build-up 1 set: 5 front squats 1 rope climb 5 front squats 3 front squats 1 rope climb 3 front squats – Build in load to workout weight. – Use workout rope climb variation. Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat
Free spots: 5
WOD
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: :30 jumping jacks :20 bar hang 10 alternating Spiderman twists 15 single-leg glute bridges/side 15 plate good mornings 5 tempo counter-balance squats Specific Warm-up -Rope climb -Front squat Workout For time: 5 rope climbs (4.6/4.6 m) 12 front squats (55/80 kg) 4 rope climbs 9 front squats 3 rope climbs 6 front squats 2 rope climbs 3 front squats 1 rope climb 1 front squat Accessory - II EMOM 15: Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb) Min. 2 | :40 hollow hold Min. 3 | :40 banded side steps
Free spots: 3
TUESDAY, 09.09.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up -Bench press Loading up 4 sets: 3 bench presses – Rest 1:00 between sets, alternating sets with partner(s). – Build to starting workout load. Workout Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score the load and time for each round.
Free spots: 8
Weightlifting 1.Week Snatch
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm Up) Exercises 5-6 Box Jumps 1 x Burgener Warm-up then 5 sets of: 2 Muscle Snatch + 1 Overhead Squat between sets 5 x Klokov Press in Squat position then 5 sets of: 3 Hang Power Snatch 3 Snatch Balance then 3 sets of: 10-12 Banded face pulls
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 3 sets: 200-meter jog 20 mountain climbers 20 alternating plank shoulder taps 20 jumping jacks 5 push-ups Specific Warm-up -Bench press Loading up 4 sets: 3 bench presses – Rest 1:00 between sets, alternating sets with partner(s). – Build to starting workout load. Workout Every 5:00 x 5 rounds: 3 bench presses 400-m run – Rest the remainder of the interval. – Score the load and time for each round.
Free spots: 8
WEDNESDAY, 10.09.2025
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 5 cobra stretch to downward dogs 10 Samson lunges 10 sit-ups Specific Warm-up -Double-under -Handstand review On an 8:00 clock: Handstand practice Workout prep 1 set: :30 double-unders :30 sit-ups Workout For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 rounds: 100-meter run 20 single-unders 10 Cossack squats 5 cobra stretch to downward dogs 10 Samson lunges 10 sit-ups Specific Warm-up -Double-under -Handstand review On an 8:00 clock: Handstand practice Workout prep 1 set: :30 double-unders :30 sit-ups Workout For time: 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups
Free spots: 6
THURSDAY, 11.09.2025
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 5
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Dynamic warm-up 2 sets: 5 inchworms 10 walking lunges out 20 mountain climbers 10 walking lunges back 10 forward and back leg swings, right 10 forward and back leg swings, left Specific Warm-up -Power clean Loading up 3 sets: 5 touch-and-go power cleans – Build in load. Workout Power clean: 5-5-5-5-5
Free spots: 7
FRIDAY, 12.09.2025
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round: 5 pull-ups 10 push-ups 15 air squats – Use workout variations and volume. Workout AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
Free spots: 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 12 - 10 - 8 - 6 - 3 Incline BB Bench Press between sets 12 Reps Resistance band Pull Over then 4 x 8-10 Narrow Grip BB Bench Press between sets 4 x 12 Banded Face Pulls
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up | 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 10 ring rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack squats 10 ring rows Specific Warm-up Air squat 3 sets: :30 wall-facing squats :30 rest Push-up 1 set: 5 push-ups from the knees 10 push-ups Pull-up Mini round 1 round: 5 pull-ups 10 push-ups 15 air squats – Use workout variations and volume. Workout AMRAP 20: 5 pull-ups 10 push-ups 15 air squats
Free spots: 8
SATURDAY, 13.09.2025
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round: 200-meter jog 10 alternating Spiderman stretches 20 alternating soldier kicks Plyometric warm-up Specific Warm-up Skill work Every 2:00 x 5 rounds: 3 box jumps – Use a taller box than the workout. Power snatch Build up 2-3 sets: 3-5 touch-and-go power snatches – Build in load to workout weight. Mini round 1 round: 6 power snatches 6 box jump-overs – Use workout variations. AMRAP 12: 3 power snatches (25/34 kg) 3 box jump-overs (51/61 cm) 6 power snatches 6 box jump-overs 9 power snatches 9 box jump-overs – Add 3 reps to each movement until time expires.
Free spots: 8
SUNDAY, 14.09.2025
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 round. 200-meter jog with a partner – Alternate bear hug carry with partner during 200m Specific Warm-up -Rowing Bear hug carry 1 set: 100-meter bear hug carry/partner – Use workout weight. – Focus on upright body position and keeping the weight held high on the chest. Workout For time with a partner: 4,000/5,000-m row 1,600-m bear hug carry (50/90 lb) – Switch as needed on both movements.
Free spots: 8