"UGLY 500"
100 Pushups
100 Single Unders
100 Box Jumps
100 Wall Balls
100 Crunches
**For Time**
beginners: scale down to 50 of each
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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
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September
(77)
- Supplements (From The Whole 9)
- No title
- "C"SHIFT WORKOUT OF THE DAY (9/30/10)
- No title
- It Seems Like Every Week Theres A Detroit Mishap.....
- "B"SHIFT WORKOUT OF THE DAY (9/29/10)
- Great Idea...
- Parapet Collapse....Danger Safety Reminder
- "A"SHIFT WORKOUT OF THE DAY (9/28/10)
- Curtis P
- Man Makers...
- No title
- "C"SHIFT WORKOUT OF THE DAY (9/27/10)
- This Should Motivate You...HA HA!!
- "B"SHIFT WORKOUT OF THE DAY (9/26/10)
- Renegade Row
- No title
- "A"SHIFT WORKOUT OF THE DAY (9/25/10)
- Curtis P's
- Slasher W/Halo
- No title
- "C"SHIFT WORKOUT OF THE DAY (9/24/10)
- Firefighter Bailout...
- "B"SHIFT WORKOUT OF THE DAY (9/23/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (9/22/10)
- Structure/Hazards Evaluation Marking (Internationa...
- Search Assessment Marking (2x2 International Orang...
- Start Triage
- "C"SHIFT WORKOUT OF THE DAY (9/21/10)
- Hindu Squat
- Hindu Pushups
- Basic Fire Tactics...
- "B" SHIFT WORKOUT OF THE DAY (9/20/10)
- No title
- "A" SHIFT WORKOUT OF THE DAY (9/19/10)
- HUH??!!
- "C" SHIFT WORKOUT OF THE DAY (9/18"/10)
- Med Ball Sprawls
- Cincinnati FD May Day 1/7/10
- "B"SHIFT WORKOUT OF THE DAY (9/16/10)
- 16 Life Safety Initiatives...
- "A" SHIFT WORKOUT OF THE DAY (9/16/10)
- Another LP Explosion...
- "C" SHIFT WORKOUT OF THE DAY (9/15/10)
- No title
- Just A Refresher...
- "B" SHIFT WORKOUT OF THE DAY (9/14/10)
- Jingle Jangles
- SEAL FIt Man Maker
- No title
- "A" SHIFT WORKOUT OF THE DAY (9/13/10)
- Another Garage Fire With LP Explosion (BLEVE)
- "C" SHIFT WORKOUT OF THE DAY (9/12/10)
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- "B" SHIFT WORKOUT OF THE DAY (9/11/10)
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- "A"SHIFT WORKOUT OF THE DAY (9/10/10)
- Fire & Explosion At A Welding Supply Store...
- Supplement Info...
- "C" SHIFT WORKOUT OF THE DAY (9/9/10)
- No title
- "B" SHIFT WORKOUT OF THE DAY (9/8/10)
- Curtis P
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- "A" SHIFT WORKOUT OF THE DAY (9/7/10)
- Let's Revisit This Video...
- "B"SHIFT WORKOUT OF THE DAY (9/5/10)
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- "A" SHIFT WORKOUT OF THE DAY (9/4/10)
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- "C" SHIFT WORKOUT OF THE DAY (9/3/10)
- Congrats To The Golden Boy!!! We Love You Foss!!!
- 'B' SHIFT WORKOUT OF THE DAY (9/2/10)
- OOPS....
- Protect Yourself....
- "A" SHIFT WORKOUT OF THE DAY (9/1/10)
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September
(77)
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