Workouts: Day 1 and 2- December, Saturday, Sunday 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.

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 12/5/2015



Workout Option1 – Day 1  (WFI)


4 x 400m run (minute rest in between)


STRENGTH           Intensity      Speed        Sets      R.B.I 

Incline DB Press               mod.                 med.               8             :30work/:30rest

Barbell Curl Press            mod.                 med.              8              :30work/:30rest

Push Ups                             mod.                 med.              8                :30work/:30rest

Inverted Row                    mod.                 mod                8                :30work/:30rest


ENDURANCE         Intensity      Speed       Sets      R.B.I 

CARDS OF DEATH – Ace = 20reps, King = 19, Queen = 18, Jack = 17

Split Lunges

Wall Balls

Mt. Climbers

Box Jumps



Workout Option1 – Day 2 (WFI)


Tabata Jump Rope

8 Cycles (singles/Double Unders)


STRENGTH           Intensity      Speed        Sets      R.B.I 

Dead Lift                             mod.                  med.              8             :30work/:30rest

Weighted Box                   low                     med.              8              :30work/:30rest


Back Squat                        mod.                   med.              8               :30work/:30rest

Wall Sits                                                                                  8                :30work/:30rest


ENDURANCE         Intensity      Speed       Sets      R.B.I 

5 Rounds (15 minutes of work)

Row                                      high               fast             8                     1min work

Jumping Jacks                  high               fast             8                     1min work

Jump Rope                        high                fast             8                    1min work


Post totals to comments.


Workout Option 2 – Day 1

Warm Up


Clean and Jerk


Skill Practice/Strength

Hang Cleans

5 – 5 – 3 – 3- 2 – 2



16 Min EMOM

1st – 45 Sec Shuttle Run (10m)

2nd – 45 sec Kettle Swings

3rd –  45 sec Air Squats

4th – 45 sec sit ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:


4 x 250m Row


Skill Practice: 


Back Squat

3 – 3 – 3 – 3 – 3



AMRAP in 20:00:

400m run,

max rep pull-ups.

Post rounds completed and weights used to comments.




Single Leg Chest Press

3 x 10

Elevated Back Row

3 X 10

High Bicepr Curl

3 x 10

Tricep Press

3 x 10










The Basics of Protein for Staying Lean and Gaining Muscle




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