Workouts: Day 1 and 2- Sunday, August 24, 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 6 @ 75%, :30 second rest in between

1 Min. plank x 3


4 x 12  DB Shoulder Press

4 x 12 DB Shoulder Shrugs

4 x 12 DB Lateral raises


Metabolic Conditioning

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

28″ Box Step ups


Workout Option1 – Day 2

Warm up

1 Mile run

1 Min. plank x 3


4 x 12 Back Squat

4 x 12  DB lunges

Metabolic Conditioning

:30 Second Jump rope x 8


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM for 8 min.

2 Front Squat + 2 Box Jumps


Skill Practice/Strength

Squat Clean

3- 3 – 3 – 3 – 3



5 Rounds for time

5 Squat Cleans

10 Lateral jump Burpees

15 Situps

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 x 10m sprints


Skill Practice: 


5 – 5 – 3 – 3 – 1 – 1



15 Min. AMRAP

10 OH Walking Lunge 200′

10 Hand Release Pushups

10 Box Jumps

20 Double Unders (40 singles)

Post rounds completed and weights used to comments.



Coming Soon






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