07-26-2018 Thursday BUILD Workout

Jul 26, 2018 | Build

BUILD A) INCLINE BENCH PRESS 3X10 THEN 1X20   B1) BENCH PRESS 3X “28 REP METHOD”   C1) SINGLE ARM DB BENCH PRESS 4X8 EACH ARM C2) FRONT DELT RAISE 4X12   D1) DB FLYS 3X15 D2) LATERAL DELT RAISE  3X20   “28 REP METHOD” = 7...

07-25-2018 Wednesday TAC FIT WOD

Jul 25, 2018 | TacFit

WOD 2 ROUNDS FOR TIME OF: 50 SIT-UPS 50 PUSH-UPS 50 AIR SQUATS 50 DBL UNDERS (150 SINGLE UNDERS)

07-25-2018 Wednesday Strength & Conditioning Workout

Jul 25, 2018 | Fitness

STRENGTH A) BENCH PRESS 3 X MAX EFFORT (CHOOSE FROM THE FOLLOWING WEIGHT [ 65,95,135,185,225 ] AND PERFORM MAX REPS IN 3 SETS)   B1) INCLINE ALT DB BENCH PRESS 3X6 EACH ARM B2) BB REVERSE GRIP BENT OVER ROW 3X10   C1) DIAMOND PUSH-UPS X15 C2) DB BENT OVER...

Testimonial Tuesday | Steve Rhodes is motivated by FFR to be the “Best Version of Me!”

Jul 24, 2018 | A Hero's Testimony

Steve Rhodes is a 44 year-old Firefighter and celebrated his 20-year anniversary on September 1 with the Tulsa Fire Department. He has been a part of Fit First Responders since it began. Steve’s favorite aspect of FFR is the camaraderie and the fact that he is getting...

07-24-2018 Tuesday BURN Workout

Jul 24, 2018 | Burn

BURN 6 ROUNDS FOR TIME OF: REVERSE SLED DRAG X20 YDS SQUAT JUMPS X10 BURPEE X10 MB SLAMS X10 REVERSE SLED DRAG X20 YDS HANGING LEG RAISES X10 *Record your results on the TrainHeroic App onto our FFR TEAM...