CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 8
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Back squat 7-7-7-7-7
Free spots: 3
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout Team of 2 10 rounds for time, with a partner: 8 knees-to-elbows 8 box jumps (61/76 cm) β Partners alternate rounds. Tabata -Hollow hold -Bar hang Accessory 3 sets for load: 10 snatch grip bent over rows 10 Sots presses β Rest 1:00 between movements.
Free spots: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time of: 30 burpees :30 hold top of ring dip :30 hold bottom of ring dip :30 hold top of false-grip ring row :30 hold bottom of false-grip ring row
Free spots: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Fran 21-15-9 reps for time: Thrusters (25/40 kg) Pull-ups
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 1,600-m run 100 Abmat sit-ups 100 Good Mornings 1,600-m run β Partition the sit-ups and back extensions any way.
Weightlifting 1. Week Snatch
19:00 - 20:00
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
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 50 lunges 200-m DB farmers carry (22.5/32.5 kg)
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
STRENGTH 5 x 6 Overhead Squats between sets 5 Dips on a Box or Ring dips then 5 x 6 BB Zercher Squat
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout 3 rounds for time: 50 lunges 200-m DB farmers carry (22.5/32.5 kg)
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time of: 30 burpees :30 hold top of ring dip :30 hold bottom of ring dip :30 hold top of false-grip ring row :30 hold bottom of false-grip ring row
Free spots: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 6
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 5 x 6 Overhead Squats between sets 5 Dips on a Box or Ring dips then 5 x 6 BB Zercher Squat
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 7
Weekly view
MONDAY, 05.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Fran 21-15-9 reps for time: Thrusters (25/40 kg) Pull-ups
TUESDAY, 06.10.2026
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout For time: 1,600-m run 100 Abmat sit-ups 100 Good Mornings 1,600-m run β Partition the sit-ups and back extensions any way.
Weightlifting 1. Week Snatch
19:00 - 20:00
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
WEDNESDAY, 07.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time: 50 lunges 200-m DB farmers carry (22.5/32.5 kg)
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
STRENGTH 5 x 6 Overhead Squats between sets 5 Dips on a Box or Ring dips then 5 x 6 BB Zercher Squat
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout 3 rounds for time: 50 lunges 200-m DB farmers carry (22.5/32.5 kg)
THURSDAY, 08.10.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time of: 30 burpees :30 hold top of ring dip :30 hold bottom of ring dip :30 hold top of false-grip ring row :30 hold bottom of false-grip ring row
Free spots: 8
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 3 rounds for time of: 30 burpees :30 hold top of ring dip :30 hold bottom of ring dip :30 hold top of false-grip ring row :30 hold bottom of false-grip ring row
Free spots: 8
FRIDAY, 09.10.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 6
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
STRENGTH 5 x 6 Overhead Squats between sets 5 Dips on a Box or Ring dips then 5 x 6 BB Zercher Squat
Free spots: 7
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout For time: 400/500-m row 30 power cleans (43/61 kg) 5 rope climbs (4.6/4.6 m) 800/1,000-m row 5 rope climbs (4.6/4.6 m) 30 power cleans (43/61 kg) 400/500-m row
Free spots: 7
SATURDAY, 10.10.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Heavy For load: Back squat 7-7-7-7-7
Free spots: 3
SUNDAY, 11.10.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout Team of 2 10 rounds for time, with a partner: 8 knees-to-elbows 8 box jumps (61/76 cm) β Partners alternate rounds. Tabata -Hollow hold -Bar hang Accessory 3 sets for load: 10 snatch grip bent over rows 10 Sots presses β Rest 1:00 between movements.
Free spots: 8