CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run β Score is heaviest load lifted and slowest run effort.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run β Score is heaviest load lifted and slowest run effort.
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees β At 0:00 and 10:00, complete a 500-m row.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees β At 0:00 and 10:00, complete a 500-m row.
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 strict pull-ups β Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout For time: 50 strict pull-ups β Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Weekly view
MONDAY, 12.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run β Score is heaviest load lifted and slowest run effort.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run β Score is heaviest load lifted and slowest run effort.
TUESDAY, 13.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees β At 0:00 and 10:00, complete a 500-m row.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees β At 0:00 and 10:00, complete a 500-m row.
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
WEDNESDAY, 14.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 strict pull-ups β Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout For time: 50 strict pull-ups β Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
THURSDAY, 15.10.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
FRIDAY, 16.10.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
SATURDAY, 17.10.2026
SUNDAY, 18.10.2026