Crew Workouts

A new workout will be posted every A shift. Each workout is designed to be completed as a crew, on shift but can also be done off shift as well. These workouts will help build work capacity, muscular strength and endurance as well as stamina. All aspects that are important on the fire ground. Customization options will always be provided as well. The goal is to complete the workout in the most beneficial way to the member. Email all questions, comments or concerns to Tech Jackie Fehr. Get after it!


Welcome back, DFD! Need an idea for a workout today? I’ve got you. Warm up with: 5 min of choice cardio (run, jump rope, row, bike, elliptical… your choice!) at a low and slow pace 3 rounds of: (10 squats, 10 push ups, 25 jumping jacks, 10 wall angels) Main deal: 45 sec of work/:15 … Continue reading 08.11.21


Shift workouts are back! We will be posting a new workout every A shift, so check back every 3rd day for something new! Warm up: 3 rounds of: :30 sec of choice cardio (run, jump rope, jumping jacks, DB skip overs, bike, etc) 10 bird dogs (each side) 20 shoulder taps in push up positions … Continue reading 08.08.21


EMOM x 25 Min (5 Rounds) Work for 40 Seconds of Each Minute Min 1: Side Plank Hip Drops, 20-sec Right/20-sec LeftMin 2: Single Leg Glute Bridges, 20-sec Right/20-sec LeftMin 3: Elbow PlankMin 4: Side Lying Leg Lifts, RightMin 5: Side Lying Leg Lifts, Left After this great workout for the hips and abs, do … Continue reading 04.19.21

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