Workouts: Day 1 and 2- December, Tuesday, Wednesday, 29, 30, 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 12/29/2015

black and white and smoke


Workout Option1 – Day 1  (WFI)


Tabata Jump Rope

8 Cycles – :20 sec. work / :10 sec. rest


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Shoulder Press                 mod.                 med.               6              8-10           1 min.

Back Squat                          mod.                 med.               6             8-10            1 min.

KB Swings                           mod.                 med.               6              8-10           1 min.

Knees to Elbows               mod.                 med.               6              8-10           1 min.


Workout Option1 – Day 2 (WFI)


EMOM 12minutes

5 Burpees


ENDURANCE            Intensity      Speed       Sets      R.B.I 

Row                                           high                     fast                 6           250m

Box Jumps                             high                      fast                 8           :30/10

Bosu Squats                          high                      fast                 8           :30/10


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Burpees


Skill Practice/Strength

Back Squat

5 – 5 – 3 – 3- 2 – 2



23 minute AMRAP
9 Pull-ups
15 Power cleans, 135#
21 Squats
400 m. run with a 45-lb. plate

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x 10m Sprint


Skill Practice: 

Behind the neck Jerks

3 – 3 – 3 – 3 – 3



5 rounds of:
1 min. dumbbell deadlifts
1 min. push-ups

Post rounds completed and weights used to comments.




Suspended Lunge

2-3 sets x 15

Single Leg Squat

2-3 sets x 15

Low Deltoid Fly

2-3 sets x 15

Standing Back Extension

2-3 sets x 15











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