CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 7
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank reach-throughs :30 row (moderate) :30 Kang squats :30 row (fast) :30 up-downs 2:00 burpees over the rower – Athletes alternate every two reps. Specific Warm-up -Power clean Build-up 4 sets: 3 touch-and-go power cleans – Build to workout load. Workout prep 1 set per partner: 10-calorie row 5 burpees over the rower 3 power cleans – Once partner one finishes their burpees, partner two can start their round. – Use workout variations. Workout AMRAP 21 with a partner: 30-cal row 20 burpees over the rower 10 power cleans (45/70 kg) – One person works at a time.
Places libres : 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Any Hero Surprise WOD Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike, or ski – During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Places libres : 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run Specific Warm-up -Deadlift Build up Every 2:00 for 5 sets: 3 deadlifts – Build to loads slightly above the intended workout weight. Workout prep 1 set: 100-meter run 5 deadlifts 100-meter sprint – Use workout loading. – Increase pace for the second run. Workout 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run 14 - 12 - 10 - 8 - 6 - 3 - 3 Deficit Deadlift between sets 8 DB Push Press each side then 5 x 5 Sumo Deadlift between sets 10 Ring rows
Places libres : 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run Specific Warm-up -Deadlift Build up Every 2:00 for 5 sets: 3 deadlifts – Build to loads slightly above the intended workout weight. Workout prep 1 set: 100-meter run 5 deadlifts 100-meter sprint – Use workout loading. – Increase pace for the second run. Workout 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint
Places libres : 7
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run 14 - 12 - 10 - 8 - 6 - 3 - 3 Deficit Deadlift between sets 8 DB Push Press each side then 5 x 5 Sumo Deadlift between sets 10 Ring rows
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
Vue hebdomadaire
LUNDI, 25.05.2026
MARDI, 26.05.2026
MERCREDI, 27.05.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run Specific Warm-up -Deadlift Build up Every 2:00 for 5 sets: 3 deadlifts – Build to loads slightly above the intended workout weight. Workout prep 1 set: 100-meter run 5 deadlifts 100-meter sprint – Use workout loading. – Increase pace for the second run. Workout 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run 14 - 12 - 10 - 8 - 6 - 3 - 3 Deficit Deadlift between sets 8 DB Push Press each side then 5 x 5 Sumo Deadlift between sets 10 Ring rows
Places libres : 6
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Running line drill warm-up 1 set: 400-meter jog Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200-meter run Specific Warm-up -Deadlift Build up Every 2:00 for 5 sets: 3 deadlifts – Build to loads slightly above the intended workout weight. Workout prep 1 set: 100-meter run 5 deadlifts 100-meter sprint – Use workout loading. – Increase pace for the second run. Workout 7 rounds for time of: 11 bodyweight deadlifts 100-m sprint
Places libres : 7
JEUDI, 28.05.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 8
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 7
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Rowing warm-up 1 set: 1:00 row, easy pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, moderate pace 1:00 rest 1:00 row, workout pace 1:00 rest 1:00 row, workout pace 1:00 rest – Partner B rows, while partner A rests; then, switch. – During the rest breaks, perform a 15-20 ft farmers carry down and a waiters walk back. Workout 5 rounds for time with a partner of: 1,000-m row 200-m DB farmers carry (15/20 kg) 50-m single-DB waiters walk, right arm 50-m single-DB waiters walk, left arm – One partner works at a time.
Places libres : 6
VENDREDI, 29.05.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 7
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run 14 - 12 - 10 - 8 - 6 - 3 - 3 Deficit Deadlift between sets 8 DB Push Press each side then 5 x 5 Sumo Deadlift between sets 10 Ring rows
Places libres : 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up 1 set: 200-meter jog 20 jumping jacks 5 inchworms 10 alternating reverse lunges 10 PVC pass-throughs 10 PVC overhead squats 10 barbell good mornings 10 barbell back squats 10 ring rows 3 x :05 rope hangs 1 rope lay-to-stand transition 1 rope climb at warm-up pace 200-meter run Specific Warm-up Back squat 1 set: 5 un-rack/re-rack drills (bar high on the traps, hands close, elbows down) 5 x pause back squats (:02 pause at the bottom) 5 tempo back squats (:03 down, then drive up) 5 back squats Loading up 3-4 sets: 3 back squats – Build in load to workout weight. – Confirm load feels moderate when fresh. Rope climb 1 set: 3 J-hook leg locks on the ground/side 1 lay-to-stand transition with full leg-lock setup 1 half-rope climb (focus on descent control) 1 full rope climb at workout pace Practice round 1 set: 1 rope climb 5 back squats – Use workout variations. Workout 3 rounds for time of: 5 rope climbs (4.6/4.6 m) 25 back squats (55/80 kg)
Places libres : 8
SAMEDI, 30.05.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Dynamic warm-up :30 row (easy) :30 alternating Spiderman stretches :30 row (easy) :30 alternating plank reach-throughs :30 row (moderate) :30 Kang squats :30 row (fast) :30 up-downs 2:00 burpees over the rower – Athletes alternate every two reps. Specific Warm-up -Power clean Build-up 4 sets: 3 touch-and-go power cleans – Build to workout load. Workout prep 1 set per partner: 10-calorie row 5 burpees over the rower 3 power cleans – Once partner one finishes their burpees, partner two can start their round. – Use workout variations. Workout AMRAP 21 with a partner: 30-cal row 20 burpees over the rower 10 power cleans (45/70 kg) – One person works at a time.
Places libres : 8
DIMANCHE, 31.05.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Any Hero Surprise WOD Active recovery session: 5:00 run, row, bike, or ski 2:00 couch stretch/side 1:00 rotational med-ball slam (10/15 lb) 5:00 run, row, bike, or ski 2:00 alternating Spiderman twists 2:00 straddle stretch 1:00 med-ball slams 5:00 run, row, bike, or ski 2:00 banded shoulder stretch/side 1:00 hand-to-hand kettlebell swings (26/35 lb) 5:00 run, row, bike, or ski – During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.
Places libres : 8