CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 6
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: :30 L-sit hold 20 deadlifts (100/140 kg) :30 L-sit hold 40 bar-facing burpees :30 L-sit hold 20 deadlifts :30 L-sit hold
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 21-18-15-12-9 reps for time of: DB bench presses (15/22.5 kg) Hand-release push-ups β Use two dumbbells.
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility 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
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Jael Burri
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 sit-ups 30 med-ball box step-ups (51/61 cm) (6/9 kg) 400-m med-ball run
Free spots: 4
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Free spots: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
Weekly view
MONDAY, 17.08.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 pull-ups 50 hang squat cleans (25/40 kg) 50-cal row
TUESDAY, 18.08.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 21-18-15-12-9 reps for time of: DB bench presses (15/22.5 kg) Hand-release push-ups β Use two dumbbells.
Weightlifting 1. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility 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
WEDNESDAY, 19.08.2026
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Jael Burri
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 3 rounds for time: 30 sit-ups 30 med-ball box step-ups (51/61 cm) (6/9 kg) 400-m med-ball run
Free spots: 4
THURSDAY, 20.08.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Split jerk 1-1-1-1-1-1-1
Free spots: 6
FRIDAY, 21.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 6
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
Powerlifting 1RM Test Bench Press
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Bench Press 12 - 10 - 8 - 6 - 3 - 3 - 1 - 1 - 1
Free spots: 4
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout AMRAP 4: 10 shuttle runs 21 toes-to-bars Max power snatches (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max overhead squats (40/60 kg) 2:00 rest AMRAP 4: 10 shuttle runs 21 toes-to-bars Max squat snatches (40/60 kg) β Tiebreak is total power snatch reps. β 1 shuttle is 25 ft down and back.
Free spots: 8
SATURDAY, 22.08.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: :30 L-sit hold 20 deadlifts (100/140 kg) :30 L-sit hold 40 bar-facing burpees :30 L-sit hold 20 deadlifts :30 L-sit hold
Free spots: 8
SUNDAY, 23.08.2026