Workouts: Day 1 and 2- Monday, August 18, 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 2:12:13 #2


Workout Option 1 – Day 1 

Warm up

400m run x 4, :30 second rest in between

:45 plank x 3


4 x 8  DB curls

4 x 12 Triceps skull crushers


Metabolic Conditioning

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

jump rope (singles or double unders)


Workout Option1 – Day 2

Warm up

EMOM 10min., 4 Burpees

:45 plank x 3


4 x 12 Bench Press

4 x 12  Incline Press

4 x 12 DB flyes

Metabolic Conditioning

10m sprint x 10

10 situps in between sprints

Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM for 8 min.

2 Front Squat + 2 Box Jumps


Skill Practice/Strength

Front Squat

3- 3 – 3 – 3 – 3



10 min AMRAP

20 Calorie Row, or 200m run

15 DB Thrusters

15 Toes to Bar (T2B), Knees to elbows (K2E), or Knees up

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up: / Skill Practice: 

Weighted Pullups

5 – 5 – 3 – 3 – 1 – 1



Run a 5k

Post rounds completed and weights used to comments.



Coming Soon






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