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
400m run x 4, :30 second rest in between
:45 plank x 3
Strength
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
Strength
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
WOD-
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
WOD
Run a 5k
Post rounds completed and weights used to comments.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++
TRX
Coming Soon
++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mobility
++++++++++++++++++++++++++++++++++++++++++++++++++++++++