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
***CHECK OUT THE NEWLY ADDED NUTRITION SECTION ON THE BOTTOM***
Workout Option1 – Day 1
Warm up
1 mile run
Strength
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
Strength
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.
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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
WOD
“Cindy”
20 Minute AMRAP
5 Pullups
10 Pushups
15 Squats
Workout Option – Day 2
Warm Up:
1 Mile Run
Skill Practice:
Shoulder Press / Push Press / Push Jerk
3 – 3 – 3 – 3 – 3
WOD
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.
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TRX
Sprinters Start
3 x 10
Hamstring Curls
3 X 10
Deltoid Raise
3 x 10
Deltoid Fly
3 x 10
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Mobility
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Nutrition
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.
http://www.thrillon.com/tag/guy-gives-up-added-sugar-and-alcohol
Stavros
Stavros
woody142