"5 Rounds Of"
10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles
**Then Do**
200 Crunches
100 Leg Lifts
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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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April
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- "B"SHIFT WORKOUT OF THE DAY (4/30/11)
- Attic Fires in Residential Buildings Report
- "A"SHIFT WORKOUT OF THE DAY (4/29/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (4/28/11)
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- "B"SHIFT WORKOUT OF THE DAY (4/27/11)
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- "A"SHIFT WORKOUT OF THE DAY (4/26/11)
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- "C"SHIFT WORKOUT OF THE DAY (4/25/11)
- Happy Easter!!
- "B"SHIFT WORKOUT OF THE DAY (4/24/11)
- When do you call a MAYDAY? It comes down to six si...
- "A"SHIFT WORKOUT OF THE DAY (4/20/11)
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- "C"SHIFT WORKOUT OF THE DAY (4/19/11)
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- "A"SHIFT WORKOUT OF THE DAY (4/17/11)
- 1988 2-story rooming house fire
- "A"SHIFT WORKOUT OF THE DAY (4/14/11)
- Eleven Minutes to Mayday; What You Need to Know
- "C"SHIFT WORKOUT OF THE DAY (4/13/11)
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- "A"SHIFT WORKOUT OF THE DAY (4/11/11)
- Chicago Fire Dept. - Wells St. 5-11 Alm. FULL VER ...
- "C"SHIFT WORKOUT OF THE DAY (4/10/11)
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- "C"SHIFT WORKOUT OF THE DAY (4/4/11)
- NIOSH: Uncoordinated ventilation caused flashover ...
- "B"SHIFT WORKOUT OF THE DAY (4/3/11)
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- "A"Shift Workout Of The Day (4/2/11)
- pushdrill with a crooked lean
- "C"Shift Workout Of The Day (4/1/11)
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April
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