"Minute Man"
1 Minute Of Each
Singles (Jump Rope)
Push Ups
Crunches
Standing Lunge
Medicine Ball Throws
Plate Chop
Shadow Box W/Dumbells
Plank
Three Rounds
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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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June
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- What Do You Really Know about the Buildings in You...
- "C"SHIFT WORKOUT OF THE DAY (6/30/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/29/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/25/11)
- Gallet Fire Helmet...
- "B"SHIFT WORKOUT OF THE DAY (6/23/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/22/11)
- Solar Panels 101
- "A"SHIFT WORKOUT OF THE DAY (6/19/11)
- VERY SCARY HOUSE FIRE & FLASHOVER WITH ESCAPE! (Do...
- "C"SHIFT WORKOUT OF THE DAY (6/18/11)
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- "B"SHIFT WORKOUT OF THE DAY (6/17/11)
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- "A"SHIFT WORKOUT OF THE DAY(6/16/11)
- Wall Collapse...
- "B"SHIFT WORKOUT OF THE DAY (6/14/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/13/11)
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- "C"SHIFT WORKOUT OF THE DAY (6/12/11)
- 2 Firefighters Burned After Generator Fire-Michigan
- "B"SHIFT WORKOUT OF THE DAY (6/11/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/10/11)
- Baltimore County MD Firefighter Mayday 1/19/11
- "C"SHIFT WORKOUT OF THE DAY (6/9/11)
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- "B"SHIFT WORKOUT OF THE DAY (6/8/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/7/11)
- Wildland – Exposure to HCN Causes Brain Damage
- "C"SHIFT WORKOUT OF THE DAY (6/6/11)
- http://www.marinefirefighting.com/Pages/FiresDrill...
- "B"SHIFT WORKOUT OF THE DAY (6/5/11)
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- "A"SHIFT WORKOUT OF THE DAY (6/4/11)
- yellow cab burns then explodes in manhatten 1/27/1...
- "C"SHIFT WORKOUT OF THE DAY (6/4/11)
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- "B"SHIFT WORKOUT OF THE DAY (6/2/11)
- MUST SEE...Live Fire Training With Gas
- "A"SHIFT WORKOUT OF THE DAY (6/1/11)
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June
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