CrossFit Allmend
Fit for Lifts
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 7
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 30-cal air bike 30 wall-ball shots (6/9 kg) (2.7/3 m) 20-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots
Free spots: 8
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 4 rounds for time with a partner: 40 KB snatches (16/24 kg) 400-m run β Share the snatches and run together. Workout AMRAP 20 with a partner: 24 box jump-overs (51/61 cm) 24 power snatches (25/40 kg) 24 overhead squats (25/40 kg) 24 knees-to-elbows 24-cal bike β Step down from the box.
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 8
Bring a Friend All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Pre-workout build-up EMOM 6: 3 hang power cleans β Build in load to heavier than workout weight. Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (35/50 kg) β Rest 2:00 between sets.
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Pre-workout build-up EMOM 6: 3 hang power cleans β Build in load to heavier than workout weight. Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (35/50 kg) β Rest 2:00 between sets.
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 10 rounds for time: 10 toes-to-bars 10 burpees to a target β Burpee target is 6 inches above the fingertips with arms overhead. Post-workout CHAD1000X prep For time: 800-m ruck β Use the intended CHAD vest or ruck load.
Free spots: 8
Weightlifting 3. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then remaining time 1 Full Snatch
Free spots: 6
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout On a 20:00 clock: Build to a 3-rep-max front squat Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
Bring a Friend Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
5 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 12 Seal Row
Free spots: 4
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout On a 20:00 clock: Build to a 3-rep-max front squat Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 6
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 8
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
Bring a Friend Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 12 Seal Row
Free spots: 6
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
Weekly view
MONDAY, 19.10.2026
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Pre-workout build-up EMOM 6: 3 hang power cleans β Build in load to heavier than workout weight. Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (35/50 kg) β Rest 2:00 between sets.
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Pre-workout build-up EMOM 6: 3 hang power cleans β Build in load to heavier than workout weight. Every 2:00 for 5 sets: 16/20-cal row Max hang power cleans (35/50 kg) β Rest 2:00 between sets.
TUESDAY, 20.10.2026
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 10 rounds for time: 10 toes-to-bars 10 burpees to a target β Burpee target is 6 inches above the fingertips with arms overhead. Post-workout CHAD1000X prep For time: 800-m ruck β Use the intended CHAD vest or ruck load.
Free spots: 8
Weightlifting 3. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 3 sets of: 3 Muscle Snatch from the ground 3 Overhead Squat then 5 sets of: 1 Power Snatch high receiving position 1 Power Snatch middle receiving position 1 Full Snatch low receiving position then remaining time 1 Full Snatch
Free spots: 6
WEDNESDAY, 21.10.2026
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout On a 20:00 clock: Build to a 3-rep-max front squat Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
Bring a Friend Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
5 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 12 Seal Row
Free spots: 4
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout On a 20:00 clock: Build to a 3-rep-max front squat Post-workout skill 3 sets: 20 weighted single-leg squats Or 20 alternating weighted reverse lunges β Rest 1:30 between sets. β Use one or two dumbbells to add loading.
Free spots: 7
THURSDAY, 22.10.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 8
Bring a Friend All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 6
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout AMRAP 12: 6 shuttle runs 12 chest-to-bar pull-ups 24 double-DB step-ups (15/22.5 kg) (51/61 cm) β 1 shuttle is 25 ft down and back. Post-workout accessory 3 sets: 10 hip extensions or plate good mornings 10 banded pull-aparts
Free spots: 8
FRIDAY, 23.10.2026
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 7
Bring a Friend All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
Bring a Friend All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
Bring a Friend Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
5 x 10 DB Bench Press between sets Max Reps Push-Ups until fail then 4 x 10 DB Arnold Press between sets 12 Seal Row
Free spots: 6
Bring a Friend All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout 21-15-9 reps for time: Deadlifts (70/100 kg) Handstand push-ups Post-workout core 4 sets: :30 Superman hold :30 rest
Free spots: 8
SATURDAY, 24.10.2026
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 30-cal air bike 30 wall-ball shots (6/9 kg) (2.7/3 m) 20-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots
Free spots: 8
SUNDAY, 25.10.2026
Bring a Friend All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 4 rounds for time with a partner: 40 KB snatches (16/24 kg) 400-m run β Share the snatches and run together. Workout AMRAP 20 with a partner: 24 box jump-overs (51/61 cm) 24 power snatches (25/40 kg) 24 overhead squats (25/40 kg) 24 knees-to-elbows 24-cal bike β Step down from the box.
Free spots: 8