Workouts: Day 1 and 2- November, Wednesday, Thursday 11, 12, 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.

Here at Santa Rosa Fire Department we are in the process of adopting the “Wellness Fitness Initiative” provided through the IAFF/IAFC with ACE, American Council on Exercise.  This process involves certifying members on the line as Peer Fitness Trainers, through ACE, which consists of an online course followed by a week long class on programming safe, functional workouts for our members on duty throughout our 10 stations in Santa Rosa.  

The new workout curriculum consists of a strength portion and an endurance portion with 3 to 4 exercises each, based on 5 functional movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Lift

Within each workout or exercise there will be descriptions, and videos of movements.  Each workout will include the following:

  • Name of exercise
  • Intensity – Low, Moderate, High
  • Speed – Slow, Medium, Fast
  • Sets
  • Reps
  • R.B.I. – Rest between interval

Here is a list of the Peer Fitness Trainers (PFT’s) their shift and station.  If you have any questions or would like advice regarding the workouts.  Please feel free to call or email any of the PFT’s.

A Shift – Pete Wood, Station 1

                Jesse Taintor, Station 2

B Shift – Stavros Kalogirou, Station 11

                Mike Harrison, Station4

                Cody Bagley, Station 11

C Shift – Wes David, Station1

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 11/11/2015




Workout Option1 – Day 1  (WFI)


4 x 400m run (minute rest in between)


STRENGTH           Intensity      Speed        Sets      Reps        R.B.I 

Back Squat                          mod              medium             6              8-10              :45

Shoulder Press                  mod              medium             6              8-10              :45

Overhead Lunges              mod              medium             6              8-10              :45


ENDURANCE         Intensity      Speed       Sets      R.B.I 

Jump Rope                          high                    fast                8            :20sec. work/10sec. rest

Box Jump/Step Up          high                    fast                8            :20 / :10 sec.

Mountain Climbers          high                    fast               8             :20 / :10 sec.



Workout Option1 – Day 2 (WFI)


Run 1 mile


STRENGTH           Intensity      Speed        Sets      Reps        R.B.I 

Bench Press                        mod              medium             6              8-10              :45

Deadlift                                mod              medium             6              8-10              :45

Barbell Curl                        mod              medium             6              8-10              :45


ENDURANCE         Intensity      Speed       Sets      R.B.I 

Burpees                                 high                    fast                8            :20sec. work/10sec. rest

Knees to Elbows                high                    fast                8            :20 / :10 sec.

Row                                         high                    fast               8             :20 / :10 sec.


Post totals to comments.


Workout Option 2 – Day 1

Warm Up


Tabata Double Unders

8 Cycles

Skill Practice/Strength


5 – 5 – 5 – 5



3 Rounds

400 Meter Run

15 Toes 2 Bar

10 Ground to Overhead

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:


EMOM 10 Minutes

5 Burpees

Skill Practice: 

Split Jerk

3 – 3 – 3 – 3 – 3 – 3



12 Minute AMRAP

5 HSPU/10 push-ups

10 Pullups

15 Squats

20 Double Unders / Singles

Post rounds completed and weights used to comments.




Suspended Pendulum

3 x 10

Suspended Oblique Crunch

3 X 10

Single Leg Chest Press

3 x 10

Elevated Back Row

3 x 10









Diet Doctor – Consumption of Sugar



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