Workouts: Day 1 and 2- March, Friday, Saturday, 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 3/4/2016

gopro ladder


Workout Option1 – Day 1  (WFI)


1.5 mile run


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

Bench Press                  mod                 med.             5           6-8          1:00

Shoulder Press             mod                 med.             5           6-8          1:00

Front Squat                   mod                 med              5           6-8          1:00




Workout Option1 – Day 2 (WFI)


Jump Rope

6 x 50 singles or Double Unders


ENDURANCE           Intensity      Speed        Sets          R.B.I 

Box Jumps                          high              fast               8                :20/:10

Mt. Climbers                       high              fast               8                :20/:10

Lat Pulldowns                     high              fast               8                :20/:10

Plank                                                                                8                  :20/:10

Post totals to comments.



Workout Option 2 – Day 1

Warm Up

EMOM 12 min.

4 Deadlifts 135# / 4 One Arm DB Snatch 40#


Skill Practice/Strength

Squat Clean

5 – 5 – 5 – 5 – 5



12 Min. AMRAP

25 Double Unders

15 Jumping Squats

5  Ring Dips/Bar Dips

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

10 min. EMOM

5 Burpees


Skill Practice: 

Shoulder Press

5 – 5 – 5 – 5 – 5



3 Rounds Running Clock

1 Min. Kettle Swings

1 Min. Box Jumps

1 Min. Push-ups

1 Min.  Overhead Walking Lunges 45/25

1 Min. Row for Cal

1 Min Rest

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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