Workouts: Day 1 and 2- December, Thursday, Friday, 17, 18, 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 12/17/2015



Workout Option1 – Day 1  (WFI)


4 x 400m run (minute rest in between)


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Back Squat                          mod.                 med.               8              10           :30

Lat Pulldown                     mod.                 med.               8              10            :30

KB Swings                           mod.                 med.               8              10            :30

Renegade Rows                mod.                 mod                8              10            :30


ENDURANCE         Intensity      Speed       Sets      R.B.I 

Bosu Squats                                                  med.                8             :20/:10

Plank                                                                med.                8             :20/:10

Mt. Climbers                                                 med.                8             :20/:10

Jump Rope (singles/doubles)               med.                8             :20/:10



Workout Option1 – Day 2 (WFI)


EMOM 12minutes

3 Power Clean and Jerk


STRENGTH           Intensity      Speed        Sets      Reps    R.B.I 

Dead Lift                             mod.                 slow                6                 5           :50

Thruster                              mod.                 slow                6                 5           :50

Bench Press                        mod.                 slow                6                 5           :50


ENDURANCE            Intensity      Speed       Sets      R.B.I 

250m Row+25 pushup       high                    fast               8

Knees to Elbows                    mod.                  med.            8                 :20/:10

Scissor Kicks                           high                    fast               8                 :20/:10


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 10min.


5 HSPU’s (hand stand push ups)


Skill Practice/Strength


5 – 5 – 3 – 3- 2 – 2



12 Min AMRAP

15 Burpees to stand

20 Wallballs

15 Box Jumps 24/20 must step down

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

4 x 500m Row


Skill Practice: 

Strict Shoulder Press

3 – 3 – 3 – 3 – 3



“Fight Gone Bad”

3 Rounds Running Clock

1 Min Wallballs 20/14

1 Min Sumo Deadlift Hi-pull 75/55

1 Min Box Jumps 20′

1 Min Push Press 75/55

1 Min Row for Cal

1 Min Rest

Post rounds completed and weights used to comments.




Sprinter’s Start

3 x 10

Hamstring Curls

3 X 10

Deltoid Raise

3 x 10

“T” Deltoid Fly

3 x 10











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