Workouts: Day 1 and 2- January, Saturday, Sunday, 16, 17, 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 1/16/2016



Workout Option1 – Day 1  (WFI)


Mt. Climbers

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


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Bench Press                        mod.                 mod.               6              10             :45

Upright Row                      mod.                 mod.               6              10             :45

Back Squat                          mod.                 mod.               6              10             :45




Workout Option1 – Day 2 (WFI)


EMOM 12minutes

20 Double Unders (single jump rope)


ENDURANCE            Intensity      Speed       Sets      R.B.I 

Burpees                                     high                    fast                 8           :20/:10

Bosu Ball Squats                    high                    fast                8           :20/:10

Knees to Elbows                    high                      fast               8           :20/:10


Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Buprees / 5 Knees to Elbows


Skill Practice/Strength

Front Squat

4 – 4 – 4 – 4 – 4



16 Min EMOM

1st    40 Row for Cal.

2nd  40 Sec Wallball

3rd   40 Sec Double Unders (singles)

4th   40 Sec Ring Dips (bar dips)

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

EMOM 10 min.

4 x .25  mile run


Skill Practice: 


4 – 4 – 4 – 4 – 4




Tabata 8 Cycles (:20 work/:10 rest)

Air Squats

Mt. Climbers

Deadlift (75#)


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










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