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
Workout Option1 – Day 1 (WFI)
WARM UP
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)
WARM UP
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.
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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
WOD
“Chelsea”
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
WOD
“Megan”
21 – 15 – 9
Burpees
KB Swings 44#
Double Unders
Post rounds completed and weights used to comments.
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TRX
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
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Mobility
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Stavros
Stavros
woody142
SRFD Fitness Blog 
Option 2, Day 1
11 Rounds + 15 reps
Clean/jerk
95-115-135-155-165
Option 2, Day 2
7:50
65-75-95-115-135