Workouts: Day 1 and 2- January, Monday, Tuesday, 4, 5, 2016

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 1/4/2016

Truck work


Workout Option1 – Day 1  (WFI)



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


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Deadlift                                high                  slow                5              5-7            1:15 min.

Squat Clean                        high                  slow                5              5-7            1:15 min.

Push Jerk                            high                  slow                5              5-7             1:15 min.



Workout Option1 – Day 2 (WFI)


EMOM 12minutes

5 Box Jumps / 5 Push Ups


ENDURANCE            Intensity      Speed       Sets      R.B.I 

Sprint 10m                               high                    fast                 8           :20/:10

Mt. Climber                             high                     fast                8           :20/:10

Jump Rope                              high                      fast               8           :20/:10


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Box Jumps / 5 Burpees


Skill Practice/Strength

Full Clean

2 – 2 – 2 – 2- 2 – 2



7 Min Ladder

1,2,3,4,5,6,7,8,9, etc.

Thrusters 115/75

Pull-ups (scale to kip/light band/ring row)

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x .25  mile run


Skill Practice: 

Front Rack Box Step Ups

3 – 4 – 5 – 6 – 7 – 8



14 Min AMRAP

21 Kettle Swings

15 Cal ROW

9   Handstand Push-ups

Post rounds completed and weights used to comments.




High Torso Rotation

2-3 sets x 15

Side Plank w/ floor Taps

2-3 sets x 15

Suspended Incline Press

2-3 sets x 15

Atomic Push Up

2-3 sets x 15











Leave a comment

Filed under WOD's

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s