Workouts: Day 1 and 2- Thursday, Friday, November 5, 6, 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 11/5/2015


Vennie Ct.


Workout Option1 – Day 1

Warm up

4 x 400m run



4 x12 Bench Press

4 x12 Incline Press

4 x12 Decline Press

4 x 12 Dumbbell Fly

Stretch (see mobility section)


Workout Option1 – Day 2

Warm up

5 x 100 Sprints



4 x 12 Back Squat

4 x 12  Box Jumps

4 x 12  Deadlifts

Stretch (see mobility section)


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

2, 4, 6, 8, 10



Skill Practice/Strength

Back Squat

5 – 5 – 5 – 5



5 Rounds


1st –  30 sec Burpee’s to Stand

2nd  – 200m run

3rd – 30 sec Wallballs

4th – 3o Row

5th – 30 Sec Sit ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata Double Unders

6 Cycles


Skill Practice: 

Weighted Pullups

3 – 3 – 3 – 3 – 3 – 3



3 rounds

1:00 per station for reps:

Row (cal)

Push Press (115/85)

Box Jumps

Post rounds completed and weights used to comments.




Suspended Crunch

3 x 10

Body Saw

3 X 10

Hip Press

3 x 10

Hamstring Bicycle

3 x 10








Coconut & Chocolate Protein Bars



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