Workouts: Day 1 and 2- Saturday, July 19, 2014

Welcome to SRFD Fitness.   The purpose of this website is further wellness and fitness in our department.  Please feel free to look around, follow the workouts and post on the website.   You can subscribe to the posts on the right side, click “Sign Me Up”.  Also, email or reply on the post with any questions.

We’ve added some cardio/movement workouts.  Great place to start for a more traditional style workout.  This page consists of 2 different types of workouts, the cardio/movement consists of a workout for day 1 of your shift and day 2.  For those that want more of a Crossfit or metabolic conditioning workout, follow the second workout for day 1 and day2.  You are not expected to complete all 4 workouts in a 2 day shift.  Please email with any questions or suggestions.

Please read the “Welcome SRFD, Start Here” page.  It contains important information about the website, how to follow the workouts, and what to do when starting out.

A, B, and C shift workouts for the tours starting 7/1/2014



Day 1- 

Warm up

12 minute jog

:30 plank x 3


3 x 7 pullups

3 x 12 preacher curls

3 x 12 Lat pulldowns


Metabolic Conditioning

4 X 400m run

DB farmer carry 30′

12 Pushups


Day 2-

Warm up

4 x 800m run at 50% of max

:30 plank x 3


5 x 5 Deadlift

3 x 12  DB lunges

3 x 12 tricep pushdown (with cable machine)


Metabolic Conditioning

Tabata (20 seconds of work – 10 second rest) 4 tabatas each

box step ups



Post totals to comments.


Day 1

Warm Up

EMOM for 10 min.

1 Power clean + 2 Squat clean

Skill Practice/Strength

Front Squat

5 – 5 – 5 – 5 – 5



3 Rounds

10 Power Cleans,

10 Front Squats,

10 Burpees

200m Run

Post rounds completed and weights used to comments.  

Day 2

Warm Up:

Tabata – Double Unders

6 cycles

:30 plank x 3


Skill Practice/Strength: 

Push Press

3 – 3 – 3 – 3



5 min. AMRAP

10 Push Press,

15 Jumping Air Squat,

2min. rest

5 min. AMARAP

10 DB Box Step Ups (20″)

15 Situps

Post rounds completed and weights used to comments.






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