Workouts: Day 1 and 2- Tuesday August 12, 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

Healdsburg Fire #5


Workout Option 1 – Day 1 

Warm up

Run 1.5  mile

:30 plank x 3


4 x 12 Deadlift

4 x 12 DB Box Step ups


Metabolic Conditioning

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

Sit Ups

jump rope (singles or double unders)



Workout Option1 – Day 2

Warm up

400m run x 6, with 30 second rest in between

:30 plank x 3


4 x 12 Bench press

4 x 12  DB Incline press

4 x 12 DB flyes

Metabolic Conditioning

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

Jumping Squats

Wall Sits

Post totals to comments.


Workout Option 2 – Day 1

Warm Up

3 Rounds

10 pullups, pushups, situps, air squats


Skill Practice/Strength


5 – 5 – 5 – 5 – 5


WOD-  (Compliments of Capt. Mike Harrison

30 min AMRAP

300m row or 200m run,

20 4 – count flutter kicks

20 KB swings

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM for 10 min.

3 Push Press


Skill Practice: 

Weighted Pullups

5 – 5 – 3 – 3 – 1 – 1



21 – 15 – 9


Box Jumps


Post rounds completed and weights used to comments.



Coming Soon






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