"Minute Man"1 Minute Of Each
Singles (Jump Rope)
Push Ups
Crunches
Standing Lunge
Medicine Ball Throws
Plate Chops
Shadow Box W/Dumbells
Plank
**Three Rounds**
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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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October
(70)
- Hazmat Rollover With Explosion...
- "A"SHIFT WORKOUT OF THE DAY (10/31/10)
- This Guy Decided Not To Wear His Gloves...
- I Think I Saw Only One Firefighter In Proper PPE...
- "C"SHIFT WORKOUT OF THE DAY (10/30/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (10/30/10)
- Brick Building Collapses After Fire
- "A"SHIFT WORKOUT OF THE DAY (10/28/10)
- Let's Do Some Size-Up Practice...
- "C"SHIFT WORKOUT OF THE DAY (10/27/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (10/26/10)
- Like Nails On A Chalk Board...
- "A"SHIFT WORKOUT OF THE DAY (10/25/10)
- Close Call In Germany...
- From The Whole 9...
- "C"SHIFT WORKOUT OF THE DAY (10/24/10)
- HA HA HA....Cops!!!
- "B"SHIFT WORKOUT OF THE DAY (10/23/10)
- Watch Where You Stand!!!...Collapse Zones
- "A"SHIFT WORKOUT OF THE DAY (10/22/10)
- No title
- TRUCK PLACEMENT !!!!
- Strut Explosion During Vehicle Fire...
- "C"SHIFT WORKOUT OF THE DAY (10/21/10)
- Med Ball Sprawls
- Lightweight Construction, Fire, And Your Timeline....
- "B"SHIFT WORKOUT OF THE DAY (10/20/10)
- No title
- Firefighters Risk Their Own Lives For That Of a Re...
- "A"SHIFT WORKOUT OF THE DAY (10/19/10)
- Go Pats!!! Ha Ha
- "B"SHIFT WORKOUT OF THE DAY (10/17/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (10/16/10)
- "C"SHIFT WORKOUT OF THE DAY (10/15/10)
- Just A Reminder That Anything Can Happen....
- "B"SHIFT WORKOUT OF THE DAY (10/14/10)
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- "A"SHIFT WORKOUT OF THE DAY (10/13/10)
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- Firefighter Falls Through Roof.... Where's The Roo...
- "C"SHIFT WORKOUT OF THE DAY (10/12/10)
- Exposures & Wind...
- "B"SHIFT WORKOUT OF THE DAY (10/11/10)
- No title
- Brush Truck Rollover...
- "A"SHIFT WORKOUT OF THE DAY (10/10/10)
- Fuel Hazards And Vehicle Fires
- "C"SHIFT WORKOUT OF THE DAY 10/9/10)
- RRRROOOAAAALLLFFFF!!!!!
- "B"SHIFT WORKOUT OF THE DAY (10/8/10)
- No title
- From The Whole 9...
- "A"SHIFT WORKOUT OF THE DAY (10/7/10)
- Apartment Fire Size Up.....
- "C"SHIFT WORKOUT OF THE DAY 10/6/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (10/5/10)
- Flashover In Spain
- "A"SHIFT WORKOUT OF THE DAY (10/4/10)
- No title
- Synchronized Kick On A Garage Door?
- "C"SHIFT WORKOUT OF THE DAY 10/3/10)
- Cossack Squats
- No title
- "B"SHIFT WORKOUT OF THE DAY (10/2/10)
- Fire Fighter Freelanced Ventilation
- "A"SHIFT WORKOUT OF THE DAY (10/1/10)
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October
(70)
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