"Double Burps"
21-15-9
Push Ups
Burpees
DoubleUnders
Do 21 reps. 15....then 9....that equals 1 round
5 Rounds For Time:
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Mentally Tough, Physically Hard, Technically Strong
Welcome To Engine 74 Crossfit
Firefighters are given a great opportunity to help others in need. Unfortunately, we often fail to help ourselves. The requirements of the job, and stringent physical demands eventually takes a toll on firefighters. As we move along in our careers it's imperative that we include health and fitness in our daily lives. This site is dedicated to providing firefighters with workouts derived from Crossfit methodology which is basically functional to the job. Based off that methodology there will be "prescribed" and "scaled" workouts everyday which will provide members with the intended benefits of Crossfit, regardless of your experience and fitness level.
Below are several articles that contain information under "Recommended Reading" that will answer many of your questions regarding what crossfit is, the definition of fitness, and guidence for beginners. Also, there are several articles regarding the value of crossfit to the fire service.
Lastly, there is an exercise demonstration link. We recommend that you visit it for any questions on any exercises you perform. So... have fun with it!!! Stay safe and stay fit!!! Don't be part of the problem, be part of the solution.
General Information
Exercise Demos
Recommended Reading
Contributing Crossfitters
- Assistant Chief Scott Lane
- Derek (Diesel) Kemerer
- John Lichtenstein
- Jonathan (Rocco) Faulkner
- Jonathan Dausey
- Lt. John Stubbs
- Lt. Justin Blais
- Lt. Roman Grabowski
Links
Blog Archive
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2010
(508)
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August
(74)
- A Positive Review....
- No title
- The Proof Is In The Smoke...
- "C" SHIFT WORKOUT OF THE DAY (8/31/10)
- No title
- "B" SHIFT WORKOUT OF THE DAY (8/30/10)
- No title
- What Would You Do???
- "A" SHIFT WORKOUT OF THE DAY (8/29/10)
- Lt. Grabowski Demonstrates The Doubleunder
- No title
- Protect Your Back.... Lift Properly!!
- "C" SHIFT WORKOUT OF THE DAY (8/27/10)
- Watch Out For Collapse Zones...
- "B" SHIFT WORKOUT OF THE DAY (8/27/10)
- What if Firefighters Ran the World?
- Hmm... Why Is This Happening??
- "A" SHIFT WORKOUT OF THE DAY (8/26/10)
- Renegade Row
- No title
- "C" SHIFT WORKOUT OF THE DAY (8/25/10)
- More Of The Vulcore "Flatpack".... This Technology...
- "B" SHIFT WORKOUT OF THE DAY (8/24/10)
- Bottle vs. Flatpack SCBAs
- "A" SHIFT WORKOUT OF THE DAY (8/23/10)
- No title
- "C" SHIFT WORKOUT OF THE DAY (8/22/10)
- Here's Something We Never Think Of.... What About ...
- "B" SHIFT WORKOUT OF THE DAY (8/21/10)
- "A" SHIFT WORKOUT OF THE DAY (8/20/10)
- Tire Flip
- Tire Throws (Front & Back)
- Around The World Pushups
- Tire Pull (Press & Pull)
- Inverted / Asymetrical Pushups
- Skipsteps
- Rope Tricep Extension
- Recognizing Entanglement Points On Your PPE....Goo...
- "C" SHIFT WORKOUT OF THE DAY (8/19/10)
- Good Job EFD!!!
- Introducing The Impossible Hood, With No PPE!!!!
- "B" SHIFT WORKOUT OF THE DAY (8/18/10)
- No title
- "A" SHIFT WORKOUT OF THE DAY (8/17/10)
- How to do Ring Body Rows
- This Is How To Train!!!!
- The Industrial Athlete...Yes I Said Athlete...
- "C" SHIFT WORKOUT OF THE DAY (8/16/10)
- Jingle Jangles
- No title
- Keep Up On This Stuff...
- "B" SHIFT WORKOUT OF THE DAY (8/15/10)
- This Kid Has Great Vent Enter Search Techniques...
- "A" SHIFT WORKOUT OF THE DAY (8/14/10)
- No title
- Next Month...UFO Training.....Ha Ha!!
- "C" SHIFT WORKOUT OF THE DAY (8/13/10)
- Curtis P
- If You Hate Nutrition....But Realize The Benefits....
- Derek Doing A Muscle Up....Killer Shorts!!!!
- "B" SHIFT WORKOUT OF THE DAY (8/12/10)
- This Is Why Firefighter Survival Is So Important....
- "A" SHIFT WORKOUT OF THE DAY (8/11/10)
- I have Know Idea What's Going On Here....
- "C" SHIFT WORKOUT OF THE DAY (8/10/10)
- No title
- "B" SHIFT WORKOUT OF THE DAY (8/9/10)
- Don't trust this guy....he's a CHEATER !!!!
- Firefighting Elephant...
- Exterior Attacks And Opposing Handlines...
- "A" SHIFT WORKOUT OF THE DAY (8/8/10)
- Squat Curl Press | Multi Joint Exercise | Fat Burn
- No title
- "A" SHIFT WORKOUT OF THE DAY (8/5/10)
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August
(74)
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