5 Rounds For Time Of...
40 Doubleunders or singles x 4
30 Box Jumps or Step ups on apparatus tail board
20 Kettlebell swings or dumbell if no kb
Beginners: Scale down to 30,20,10
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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
(369)
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August
(38)
- No title
- "B"SHIFT WORKOUT OF THE DAY (8/31/11)
- This Will Surely Kill Ya!!!
- "A"SHIFT WORKOUT OF THE DAY(8/27/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (8/26/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (8/25/11)
- NIOSH Report addresses Operational Issues at Metal...
- "A"SHIFT WORKOUT OF THE DAY (8/24/11)
- Firefighter Killer: Heart Disease
- "A"SHIFT WORKOUT OF THE DAY (8/21/11)
- Combat Fire Engagement
- "B"SHIFT WORKOUT OF THE DAY (8/19/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (8/18/11)
- No title
- "B"SHIFT WORKOUT OF THE DAY (8/16/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (8/11/11)
- Football Is Back!!
- "B"SHIFT WORKOUT OF THE DAY (8/10/11)
- Funny Every Time...
- "A"SHIFT WORKOUT OF THE DAY (8/9/11)
- Construction Concerns: Building Additions
- "C"SHIFT WORKOUT OF THE DAY (8/8/11)
- No title
- "B"SHIFT WORKOUT OF HTE DAY (8/7/11)
- No title
- "A"SHIFT WORKOUT OF THE DAY (8/6/11)
- Leadership
- "C"SHIFT WORKOUT OF THE DAY (8/5/11)
- Elgin Firefighter rescues toddler from burning home
- "A"SHIFT WORKOUT OF HTE DAY (8/3/11)
- No title
- "C"SHIFT WORKOUT OF THE DAY (8/2/11)
- Front Wall Collapse Close Call During Commercial Fire
- "B"SHIFT WORKOUT OF THE DAY (8/1/11)
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August
(38)
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