Workouts: Day 1 and 2- February, Saturday, Sunday, 27, 28, 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 2/27/2016

easy crossfit

Workout Option1 – Day 1  (WFI)


EMOM 12 min.

4 Clean and Jerk (Med Ball, Barbell, moderate weight)


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Deadlift                                high                 slow                 5               5                1:45

25# Overhead Lunge      mod                 med.                5               8-10         1:45

DB Incline Bench              mod                 med                 5               8-10         1:45




Workout Option1 – Day 2 (WFI)


EMOM 12minutes

5 Frog Jumps / 5 Jumping Split Lunges


ENDURANCE           Intensity      Speed        Sets          R.B.I 


Bar facing Burpee                  high                   fast                  8                  :20/:10

Flutter Kicks                            high                   fast                  8                  :20/:10

Bosu Squats                             high                   fast                  8                  :20/:10

Plank                                                                                                8                     :20/:10

Post totals to comments.


Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

5 Frog Jumps / 5 Jumping Split Lunges

Skill Practice/Strength

Clean and Jerk

5 – 5 – 5 – 5 – 5




20 Min AMRAP
25 ft. Overhead Walking Lunge (95#/65#)
8 Bar Facing Burpees
25 ft. Overhead Walking Lunge (95#/65#)
8 chest-to-bar pull-ups

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

200m Row, 200m Run x 4


Skill Practice: 


5 – 5 – 5 – 5 – 5



50 Double Unders (100 singles)

3o Calorie Row

30 KB Swings

50 Double Unders

30 Calorie Row

30 KB Swings

50 Double Unders (100 singles)

Post rounds completed and weights used to comments.




Sprinter’s Start

2-3 sets x 15

Hamstring Curls

2-3 sets x 15

Deltoid Raise

2-3 sets x 15

Deltoid Fly

2-3 sets x 15











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