Welcome to Newport Beach Firefighters Association
NBFD Crossfit

 Crossfit is basically a workout regimen that was designed by an olympic lifting coach for high stress, high fatigue jobs that require intense periods of activity for short periods of time.  Military Special Ops, Police & Fire Departments were among the first to adopt the workout program.  Many of Crossfit’s workouts are “named” workouts after military, police or FD personnel that have died in the line of duty.  Also, many of the women’s named workouts are named after military personnel’s ex-girlfriends :)  

The workouts use many functional movements found in Olympic Weightlifting, gymnastics, and body-weight exercises.   Here are some examples of Crossfit workouts:


Five Rounds for Time (As fast as you can go)
20 Pullups
30 Pushups
40 Situps
50 Squats (no weight)

As many rounds as you can in 20 Minutes:
5 Pullups
10 Pushups
15 Squats


For Time:
30 Clean & Jerks (135 lbs)

Three Rounds for Time:

Run 400 meters
21 Kettlebell Swings
12 Pull-Ups


These are some of the benchmark workouts, but there are HUNDREDS of them.  And we make up our own all the time!  Most of the workouts are completed in 15-25 minutes, and when the clock stops, you absolutely hit the ground from exhaustion.  

The main website at www.crossfit.com posts a “WOD” or Workout of the Day.  The workout for the next day is usually posted late the night before so you can plan for it.  If you find you don’t know what some of the exercises are, the section on the left side of the screen entitled “The Exercises” will have links of every single Crossfit movement and video descriptions that you can watch.  Most of them require minimal equipment like:  Box Jump, jump rope, a wall ball (medicine ball), kettle bell, pullup bar, a barbell and some (relatively) light weight.

Here’s a video of the tribute workout “Kevin” we did this June at Canyon Crossfit in Yorba Linda, Ca.

Ready for your first Workout of the Day?  Click Here .



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