"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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2011
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March
(48)
- No title
- "B"SHIFT WORKOUT OF THE DAY (3/31/11)
- Reading Smoke...
- "C"Shift Workout Of The Day (3/29/11)
- Maintaining Situational Awareness
- "B"Shift Workout Of The Day (3/28/11)
- No title
- "A"Shift Workout Of The Day (3/27/11)
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- "B"SHIFT WORKOUT OF THE DAY (3/25/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (3/21/11)
- Smoke & Fire Showing
- "C"SHIFT WORKOUT OF THE DAY (3/20/11)
- FLORIDA EMS RELATED LODD: OFFICER PROVIDING EMS DI...
- "A"Shift Workout Of The Day (3/18/11)
- No title
- "C"Shift Workout Of The Day (3/17/11)
- Trapped by Flashover: A Survivor's Journey
- "B"Shift Workout Of The Day (3/16/11)
- I wish Every Snake On Earth Did This... I Hate Sna...
- "A"SHIFT WORKOUT OF THE DAY (3/15/11)
- Talk About putting All Of Your Eggs In One Basket...
- "c"Shift Workout Of The Day (3/14/11)
- Cyanide & Modern Fires: Scientific and Practical F...
- "B"Shift Workout Of The Day (3/13/11)
- No title
- "A"Shift Workout Of The Day (3/12/11)
- Four Points Of Size Up...
- "C"Shift Workout Of The Day (3/11/11)
- CALL THE MAY-DAY!!!!!
- "B"Shift Workout Of The Day (3/10/11)
- Firefighter Roof Operations Without Any Protection
- "A"Shift Workout Of The Day (3/9/11)
- No title
- "C"Shift Workout Of The Day (3/8/11)
- Firefighters Fall Through Floor
- "B"Shift Workout Of The Day (3/7/11)
- Der der der der der der der der deeeerrrrr!!!!
- "A"Shift Workout Of The Day (3/6/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (3/4/11)
- Modular Construction and Operational Impacts
- "A"Shift Workout Of The Day (3/3/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (3/2/11)
- Smoke & Fire Showing
- "B"Shift Workout Of The Day (3/1/11)
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March
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