Workouts: Day 1 and 2- March, Tuesday, Wednesday, 22, 23, 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 3/22/2016

turnout boots


Workout Option1 – Day 1  (WFI)


1 Mile Run


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I 

45# Incline DB Press      mod                  med.               6                 10             :45

Inverted Rows                   mod                  med.               6                 10             :45

15# Shoulder Press         high                   fast                 6                 15              :30

Push Ups                             high                   fast                 6                 10             :30


Workout Option1 – Day 2 (WFI)


Tabata 6 Cycles

Knees to Elbows / Byicycle Crunches


ENDURANCE           Intensity      Speed        Sets      Reps     R.B.I 

Burpees                                    high                   fast                 8                 10            :45

Wallball                                    high                   fast                 8                 10            :45

Run 400m                               high                   fast                 8                 10            :60

Air Squats                                high                   fast                 8                 10            :45


Post totals to comments.



Workout Option 2 – Day 1

Warm Up

400m Run x 2

10 Knees to Elbows / 10 Air Squats


Skill Practice/Strength

Clean and Jerk

5 – 5 – 5 – 5 – 5




Each minute on the minute for 30 minutes until you can’t complete in 1 minute.


5 Pullups

10 Push Ups

15 Squats

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

8 min. EMOM

10 mt. climbers/ 5 Knees to Elbows


Skill Practice: 

Bent Over Rows

5 – 5 – 5 – 5 – 5





21 – 15 – 9


KB Swings 44#

Double Unders

Post rounds completed and weights used to comments.





Suspended Crunch

2-3 sets x 15

Body Saw

2-3 sets x 15

Hip Press

2-3 sets x 15

Hamstring Bicycle

2-3 sets x 15







Fully Involved


1 Comment

Filed under WOD's

One response to “Workouts: Day 1 and 2- March, Tuesday, Wednesday, 22, 23, 2016

  1. Option 2, Day 1
    11 Rounds + 15 reps

    Option 2, Day 2

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