"5 Rounds Of..."
20 Pushups
20 Thrusters
20 Cossack Squats w/no load (see video below)
20 Dips
20 Doubleunders or singles x 4
For Time:
Beginners Do 10 Of Everything
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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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July
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- Attic Fires in Residential Buildings Report
- "A"SHIFT WORKOUT OF THE DAY (7/31/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (7/29/11)
- Front Wall Collapse Firefighter Close Call Video
- "A"SHIFT WORKOUT OF THE DAY (7/28/11)
- Backdraft/Smoke Explosion
- "B"SHIFT WORKOUT OF THE DAY (7/26/11)
- OLE the Fire-Fighting Beetle...
- "A"SHIFT WORKOUT OF THE DAY (7/25/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (7/24/11)
- Probably His 8th Fire That Day...
- "B"SHIFT WORKOUT OF THE DAY (7/23/11)
- Cossack Squats
- Perseverence.....Even Through A Tough Political Cl...
- "A"SHIFT WORKOUT OF THE DAY (7/22/11)
- Hybrid Under-Ride Solution
- "C"SHIFT WORKOUT OF THE DAY (7/21/11)
- The Hyatt Regency Skywalk Collapse 1981; The Begin...
- "B"SHIFT WORKOUT OF THE DAY (7/20/11)
- 16 Firefighter Life Safety Initiatives
- "C"SHIFT WORKOUT OF THE DAY (7/18/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (7/17/11)
- Doggy Door??
- "A"SHIFT WORKOUT OF THE DAY (7/16/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (7/15/11)
- Combat Fire Engagement
- "B"SHIFT WORKOUT OF THE DAY (7/14/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (7/12/11)
- Panelized Roof Dangers for Firefighters
- "B"SHIFT WORKOUT OF THE DAY (7/11/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (7/10/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (7/7/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (7/5/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (7/4/11)
- Fire Fighter Freelanced Ventilation
- "A"SHIFT WORKOUT OF THE DAY (7/1/11)
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July
(45)
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