Shift Workout – December 4-6th

In teams of 2, complete the following list as fast as possible 60 deadlifts 135lbs guys/95lbs girls 60 push ups 60 box jumps or box step ups 30 power cleans 135lbs guys/95lbs girls 30 back squats 135lbs guys/95lbs girls 30 shoulder to over head 135lbs guys/95lbs girls...

Shift Workout – December 1-3rd

Perform as many push ups as possible in 1 min rest 1 min perform as many sit ups in 1 min rest 1 min perform as many push ups as possible in 30 sec rest 30 sec perform as many sit ups as possible in 30 sec rest 3 min run 400m rest 45 sec run 400m rest 45 sec run 400m...

Shift Workout – November 28th-30th

In teams of 2, complete as many sets as possible in 20 min 200m run 20 dumbbell snatches (10 each side) 10 pull ups one person works at a time FF1 will do the entire set (3 exercises) while FF2 rest when FF1 is finished, switch and FF2 will complete the list repeat...
Cardiovascular Health for Firefighter Functional Fitness

Cardiovascular Health for Firefighter Functional Fitness

It’s no secret that firefighting is a physical job. You need to be in great shape if you want to excel as a firefighter; it’s that simple. By working on your firefighter functional fitness level, you can make sure that you are up to the challenge. Your cardiovascular...

Shift Workout – November 25th-27th

(post-thanksgiving detox) As a crew, see how many pull ups you can do in 6 min Rest 3 min Each FF complete 10 sets: 50m run 6 push ups 8 butterfly sit ups place a cone at 25m (33 walking paces) and run down and back for 50m run one time through the list is one...

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