"5 Rounds Of..."
20 Box Jumps
20 Pushups
20 Sumo Deadlift Highpull
20 Wall Bal
60' Sprints (forward,backwards,L sidestep, R sidestep)
**THEN DO**
300 Crunches
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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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November
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- No title
- Meal Of The Week...
- "A"SHIFT WORKOUT OF THE DAY (11/30/10)
- LAFD - 1940's Training Film (Part 1 of 2)
- LAFD - 1940's Training Film (Part 2 of 2)
- "C"SHIFT WORKOUT OF THE DAY (11/29/10)
- Vintage "Pump Operator" Training Film...
- "B"SHIFT WORKOUT OF THE DAY (11/28/10)
- Firefighting In 1943...
- SHAKE & BAKE PORTABLE METH LAB
- "A"SHIFT WORKOUT OF THE DAY (11/27/10)
- A Joke...
- "C"SHIFT WORKOUT OF THE DAY (11/26/10)
- NO WORKOUT TODAY...HAPPY THANKSGIVING!!!
- Live Wires Come Down On Engine...
- "A"SHIFT WORKOUT OF THE DAY (11/24/10)
- Meal Of The Week...
- 1896 Horse Drawn Fire Engine
- "C"SHIFT WORKOUT OF THE DAY (11/23/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (11/22/10)
- No title
- Miami Dade House Fire
- "A"SHIFT WORKOUT OF THE DAY (11/21/10)
- Collapse...
- "C"SHIFT WORKOUT OF THE DAY (11/20/10)
- No title
- No title
- "B"SHIFT WORKOUT OF THE DAY (11/19/10)
- Uh....Yeah Right....
- "A"SHIFT WORKOUT OF THE DAY (11/18/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (11/17/10)
- Brush Fire Close Call...
- Meal Of The Week
- "B"SHIFT WORKOUT OF THE DAY (11/16/10)
- From Vent Enter Search
- "A"SHIFT WORKOUT OF THE DAY (11/15/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (11/14/10)
- Sometimes the Fire Service gets a bad rap out in t...
- Searching A Child's Bedroom...
- "B"SHIFT WORKOUT OF THE DAY (11/13/10)
- COLLAPSE!!! REMEMBER APPARATUS PLACEMENT
- "A"SHIFT WORKOUT OF THE DAY (11/12/10)
- No title
- Burst Supply Line...OOPS....Sorry Chief
- "C"SHIFT WORKOUT OF THE DAY (11/11/10)
- Managing Fire Rollover
- "B"SHIFT WORKOUT OF THE DAY (11/10/10)
- No title
- Stewed Tilapia (We're Going To Start Putting Dinne...
- "C"SHIFT WORKOUT OF THE DAY (11/8/10)
- This is funnier than his comedy....
- "A"SHIFT WORKOUT OF THE DAY (11/7/10)
- Im Out!!!
- "A"SHIFT WORKOUT OF THE DAY (11/6/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (11/5/10)
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- "B"SHIFT WORKOUT OF THE DAY (11/4/10)
- Collapse Hazards...
- "A"SHIFT WORKOUT OF THE DAY(11/3/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (11/2/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (11/1/10)
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November
(67)
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