"4 Rounds Of..."
20 Pushups
20 Dumbell Press (comfortable weight)
20 Wallball Shots (12 lb. or 20 lb. med. ball)
20 One Arm Overhead Dumbell Squat
5 Wind Sprints (60')
50 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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December
(69)
- "Have A Safe New Year..."
- "Won't happen to me..."
- "B"SHIFT WORKOUT OF THE DAY (12/31/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/30/10)
- Santa's Gearing Up For next Year...
- Hose Pulling Dog...
- "C"SHIFT WORKOUT OF THE DAY (12/29/10)
- No title
- "B"SHIFT WORKOUT OF THE DAY (12/18/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (12/26/10)
- Santa Claus Fire Dept.....Really......Check IT OUT...
- "A"SHIFT WORKOUT OF THE DAY (12/24/10)
- Two LODD's In Chicago Warehouse Fire....
- "C"SHIFT WORKOUT OF THE DAY (12/23/10)
- No title
- SEAL FIt Man Maker
- "B"SHIFT WORKOUT OF THE DAY (12/22/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/21/10)
- No title
- Meal Of The Week...
- "C"SHIFT WORKOUT OF THE DAY (12/20/10)
- Clearwater Florida Fire Mayday ...
- "B"SHIFT WORKOUT OF THE DAY (12/19/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/18/10)
- How True Is This???
- "C"SHIFT WORKOUT OF THE DAY (12/17/10)
- No title
- Thats Our Supply Line!!!!
- "B"SHIFT WORKOUT OF THE DAY (12/16/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/15/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (12/15/10)
- Meal Of The Week...
- OOPS...
- LOOK FOR THICK TURBULENT SMOKE....
- "B"SHIFT WORKOUT OF THE DAY (12/13/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/12/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (12/11/10)
- House Quickly Erupts....Flashover!!
- "B"SHIFT WORKOUT OF THE DAY (12/10/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/9/10)
- No title
- "C"SHIFT WORKOUT OF THE DAY (12/8/10)
- No title
- Meal Of The Week...
- "B"SHIFT WORKOUT OF THE DAY (12/7/10)
- No title
- "A"SHIFT WORKOUT OF THE DAY (12/6/10)
- Hybrid Vehicle Awareness
- "C"SHIFT WORKOUT OF THE DAY (12/5/10)
- Shake & Bake Portable Meth Lab....
- What A Meth Lab Might Look Like...
- "B"SHIFT WORKOUT OF THE DAY (12/4/10)
- Med Ball Sprawls
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- "A"SHIFT WORKOUT OF THE DAY (12/3/10)
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- WOW....Ever Go On Shift Not Wanting Another Struct...
- "C"SHIFT WORKOUT OF THE DAY (12/2/10)
- Scene Control At Auto Accidents
- "B"SHIFT WORKOUT OF THE DAY (12/1/10)
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December
(69)
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