Workouts: Day 1 and 2- Tuesday, Wednesday, October 6, 7, 2015

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 10/6/2015


Corby Fire 8:27

Workout Option1 – Day 1

Warm up

1 mile run



4 x12 Pushups

4 x12 Bench Press

4 x12 Incline Press

4 x 12 Dumbbell Flyes

Stretch (see mobility section)


Workout Option1 – Day 2

Warm up

5 x 40 Yard Sprints



4 x 12 Back Squat

4 x 12  Dumbbell Lunges

4 x 12  Dumbbell Box Step Ups

Stretch (see mobility section)


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

3 x 400m run

10 Pushups, 10 Squats


Skill Practice/Strength

Front Squat

3 – 3 – 3 – 3 – 3 – 3




20 Minute AMRAP

5 Pullups

10 Pushups

15 Squats

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:


1 Mile Run

Skill Practice: 

Shoulder Press / Push Press / Push Jerk

3 – 3 – 3 – 3 – 3



20 Minute Cap

5 Rounds

15 Deadlift

12 Hang Power Clean

9 Front Squats

6 Push Jerks

Post rounds completed and weights used to comments.




Sprinters Start

3 x 10

Hamstring Curls

3 X 10

Deltoid Raise

3 x 10

Deltoid Fly

3 x 10









Good video on what sugar does to you and how sugar is in almost everything these days,

if you can get past the subtitles.  I’ve been 18 days now without sugar, dairy or alcohol

and I feel more energetic and just feel like my eyes are clear.

Trust me, I know it’s hard in the firehouse but give it a shot.



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