5 Rounds 4 Time Of...
10 Pullups
20 Box Jumps
30 Pushups
40 Doubleunders or 160 singles
Beginners:
scale down reps in half
**Then Do**
100 Crunches
100 Leg Lifts
100 MB Twists
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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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2011
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January
(56)
- No title
- "C"SHIFT WORKOUT OF THE DAY (8/30/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (1/30/11)
- When the Bronx Was Burning: Firefighter John Finuc...
- "A"SHIFT WORKOUT OF THE DAY (1/29/11)
- Event Study Of A Fire In Lima Peru...
- "C"SHIFT WORKOUT OF THE DAY (1/28/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/26/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (1/25/11)
- The Thermal Ergonomics Of Firefighting
- "B"SHIFT WORKOUT OF THE DAY (1/24/11)
- FLASHOVER!!!
- "A"SHIFT WORKOUT OF THE DAY (1/23/11)
- Toronto Bailout
- "C"SHIFT WORKOUT OF THE DAY (1/22/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (1/20/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/20/11)
- How Not To Act While Responding...
- "C"SHIFT WORKOUT OF THE DAY (1/19/11)
- Backdraft caught on tape (Chicago Fire Department)
- "B"SHIFT WORKOUT OF THE DAY (1/18/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/17/11)
- Body To The Building...
- "C"SHIFT WORKOUT OF THE DAY (1/16/11)
- No title
- Vintage Backdraft Video
- "B"SHIFT WORKOUT OF THE DAY (1/15/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (1/12/11)
- Meal Of The Week
- Bailout....
- "A"SHIFT WORKOUT OF THE DAY (1/11/11)
- MRSA At The Gym...Protect yourself
- "B"SHIFT WORKOUT OF THE DAY (1/9/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/8/11)
- Meal Of The Week
- The Thermal Ergonomics Of Firefighting
- "C"SHIFT WORKOUT OF THE DAY (1/7/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/5/11)
- Securing Utilities??? BOOM!!!!
- No title
- "C"SHIFT WORKOUT OF THE DAY (1/4/11)
- What is CrossFit?
- "B"SHIFT WORKOUT OF THE DAY (1/3/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (1/2/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (1/1/11)
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January
(56)
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