Workouts: Day 1 and 2- Friday, July 25, 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



Workout Option 1 – Day 1 

Warm up

Run 1 mile

:30 plank x 3


4 x 12 Back Squat

4 x 12 Lunges


Metabolic Conditioning

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

Sit Ups

jump rope (singles or double unders)

20″ Box Step Ups


Workout Option1 – Day 2

Warm up

EMOM 10m Sprint for 8min – add a sprint every minute

:30 plank x 3


4 x 12 Upright Rows

4 x 7  pullups

4 x 12 DB single arm rows

Metabolic Conditioning

Tabata (20 seconds of work – 10 second rest) 6 cycles each

burpee pullups

Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM for 8 min.

2 Squat Clean + 2 Box Jumps


Skill Practice/Strength

Front Squat

5 – 5 – 5 – 5 – 5


15 min AMRAP

20 Wallballs,

20 KB Swings

20 Situps

200m run

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM for 10 min.

12 Wallballs + 8 situps


Skill Practice: 

Weighted Pullups

5 – 5 – 3 – 3 – 1 – 1



30 – 20 – 10

DB Push Press,


6 wall walks after set of 30 and set of 20

Post rounds completed and weights used to comments.



Coming Soon






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