Workouts: Day 1 and 2- June, Wednesday 1, Thursday 2, 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 6/1/2016



Workout Option1 – Day 1  (WFI)


3 Rounds

400m Run

10 – pushups, air squats, situps, burpees


STRENGTH           Intensity      Speed        Sets      Reps     R.B.I. 

Incline Press                       mod.                med.                6              8-10            :45

Bench Press                        mod.                med.                6              8-10            :45

Bent Over Row                  mod.                med.                6              8-10            :45


Workout Option1 – Day 2 (WFI)


6 x 10 Double Unders (attempts)


STRENGTH                      Intensity      Speed        Sets      Reps     R.B.I.

10m Sprint                                         fast                  med.                8              8-10         :20/:10

Air Squats                                           fast                  med.                8              8-10         :20/:10

Mt. Climbers                                     fast                  med.                8              8-10         :20/:10

DB Curls                                              fast                  med.                8              8-10         :20/:10

Post totals to comments.



Workout Option 2 – Day 1


Warm Up


5 Burpees

5 Situps


Skill Practice/Strength

Hang Clean

3 – 3 – 3 – 3 – 3 – 3



20 Min. AMRAP

5 Ring Rows

10 Bar Dips

15 Back Squats @ 95#

Post rounds completed and weights used to comments.  

Workout Option – Day 2

Warm Up:

Tabata  –  Double Unders (attempts)


Skill Practice: 

Back Squat

3 – 3 – 3 – 3 – 3 – 3



7 Rounds

11 Body Weight Deadlifts

250m Row

Post rounds/reps completed and weights used to comments.





Suspended Lunge

2-3 sets x 15


Single Leg Squat

2-3 sets x 15

Low Deltoid Fly

2-3 sets x 15

Standing Back Extension

2-3 sets x 15










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