555 News/Events / crossfit workouts

30 Thousand Facebook Strong Contest

Thanks to awesome friends and fans like you, 555 Fitness now has 30,000 Facebook followers in just over 2 years time. It's just unreal to know that our mission and message can travel so far each and everyday.  You guys and girls are the reason the small staff here at 555 Fitness keeps pushing forward. Hearing and seeing your success stories each and everyday only proves that our movement is growing within the fire service. Eventually, change will occur, and you can know that you played a part in it. 

To thank you for your loyal support we have decided to have a little video contest on our Facebook wall. We want a short 1-2 minute video of you, and your crew living our motto of Train Hard Do Work in your station.  For every like your video gets, you'll get 1 point, for every share your video gets ( must be shared from  the 555 Fitness page) you get 2. Most points at the end of one week from this post, wins a grab bag of 555 Fitness gear for you and your crew.Seems easy enough, the rules are below.

 1) Video must be done in station 

 2) Video must have workout listed in it, with one element of the workout using the number 30 (please not 30,000 of anything ok guys). 30,000 of anything will be automatic disqualification and cause for psych eval. 

3) You have one week to post the video to our wall  from the time of this post 

4) Each like gets 1 point, each share from the 555 Fitness wall gets 2. Most points at the end of one week, wins a grab bag of 555 Fitness gear. 

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Full Gear Workouts

Today, on our IG page I got asked an interesting question. What workouts do you do in full gear? My answer probably surprised a few people out there. I rarely , if ever do any. Actually most of us on the 555 Fitness team workout in  full turnout gear. 

Now I'm sure loads of people out there are saying, what, you guys always post pictures of people working out in their full turnout gear, and you don't. Well one thing is for sure, working out in your turnout gear and posting the picture online will get you loads of likes, loads of shares, loads of repost's and who knows, maybe a feature on a big name Facebook page. 

Before you start screaming and calling me names, I'm not completely against this. I have been known to done my gear and workout or maybe even run a 5k or two in it. However, working out in your gear is not for everyone. It's actually an extreme form of working out. Oh boy, I went and said it, yes working out in gear is an extreme form of working out.

But Pip, when we fight fires, we wear full gear, so why not exercise in it? Well, lets look at the current state of affairs in fire service fitness. Cardiac related deaths are still number 1 on the list. We are in the crawl before we run stage. Just like scaling a workout, if you feel you have the ability to do a hardcore workout in gear, then by all means do it. But remember, there are way more of your brothers and sisters out there who need to just start working out, so the thought of being forced to exercise in full gear is not exactly comforting. 

I would recommend 1-2 workouts a month with your gear on. I would also recommend these being done while off duty. Please always keep in mind when working out on duty, that you are still responsible to the citizens we serve. Doing an extreme workout, under extreme conditions while on duty could fatigue you to a point that you will not be as effective on the fire ground. Lastly, no matter what a manufacturer says, your gear limits your mobility, and its in no way meant for you to do complex barbell movements in. So again please use extreme caution if you choose to go this route and by all means, keep the pictures and videos coming. 

 Train Hard  Do Work Stay Safe 


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The power of the Team, 15.5 vs 555 Fitness

While in Chicago, our host, Chicago FD Squad 1 firefighter Chris Grande took @moreweightseatmorecake  and myself to his box, Crossfit Beverly for their daily wod, which happened to be the open 15.5 workout. For those of you who don’t do CrossFit (which by the way, is totally fine with us) the workout consisted of Rowing for calories and thrusters at 95/65#, with a rep scheme of 27/27, 21/21, 15/15, 9/9. 


This year I didn’t take the open as seriously as I had in the past 2, not that I’m any where close to being a regionals athlete, but I still like to see where I stack up. With our recent success, work, family commitments and you know, life. I just couldn’t go as hard as I did in year past. But I still did it. I was in debate about Rxing this one. First off, rowing is loads of fun, and I love being on the rower, except when I am on the rower, rowing for calories.  Then there’s everyones friend, the THRUSTER. I do love them, combining the front squat and overhead press into one movement, its just a blast to the body everyone should experience. 


By now most of you may have noticed that I am kind of short, and sorta a light weight, so I knew that 95# thruster at 72 reps was going to catch up fast, if you watch the video, it did. Anyhow, I figured, I’m in Chicago, with some awesome peeps, why not give it a go. Was it hard, hell yeah. Did I struggle, of course. Would I have loved a faster time, no doubt. Could I have done it better, probably. But one thing stay constant through this workout, the support around me. 


The energy at this Box for the workout was unreal. We want in the 2nd heat, so we got to cheer on the members we just met about 30 minutes prior while they went, then it was our turn. My judge, the owner of Crossfit Beverly was right there with me along the way. I was actually attempting to remember the Coaching que’s and support words he was using to motivate me, so  I could use them when I Coach. You can see it in the video, I finished dead last out of everyone doing it. But it didn’t matter, that “Circle of Friends” you see appear in the video towards the end, got me through. 


Of course there are times when I wanna workout alone. Blast some really loud Five Finger Death Punch, Wu Tang Clan, or Katy Perry and just throw around the weights. Who doesn’t. But that support a community like CrossFit Beverly creates is just unreal. It parallels our life in the fire service. Think about it, no one does this job alone ( yes some of us do run single man companies) but we can’t get the job done without the team. 


Working out, in the station, with my crew is just as important to me as sharing our dinner. The things you learn about the job around the kitchen table are just as important as what you learning sweating it out on the bay floor together.  The power of having someone push you in a work out is unparalleled by anything, having that person be a brother or sister firefighter just furthers my affirmation in their support for me and mine for theirs. It furthers my knowledge That if something happens, they will be there for me, and they will have the strength and stamina to get the job done.

Check out our 15.5 video on our YouTube channel 


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Saturday, February 21, 2015 WOD: (17 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row

Metcon: 3/1/2014 Instagram WOD: 4RFT, 9-box jumps, 12-V-ups, 15-air squats. Top of each minute 3 burpees

Honor WOD: "Shawn Powell", Engine 207, @ 135/95, one minute each. Power clean, front squat, deadlift, push press, back squat, rest 1 minute, push jerk, OHS, Pendlay Row, press, power snatch

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Friday, February 20, 2015 WOD: (17 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-inchworms, 10-sit-ups, 10-push-ups, 200m jog or 250m row

Renegade Rowing WOD: Row 5k. At the 2, 4, 6, 8, 10, 12, etc. minute mark, perform 10-20# wall ball shots. Row remaining time in the 2 minute segment. Time ends when the 5k has been rowed.

Strength: Find 1RM of deadlift

Metcon: Crossfit Games 14.1, AMRAP10, 30-double unders, 15-snatches (75/45)

Honor WOD: "Christopher Pickford", Engine 201, lift 20,000lbs. Pick any weight you want, but the weight cannot change. Use any of our 10 lifts, in any sequence. (Snatch, clean, deadlift, press, push press, push jerk, back squat, OHS, front squat, bench press). Once you have either racked the weight, dropped the weight or released the bar, you are done with that movement and cannot use it again. For time.

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Thursday, February 19, 2015 WOD: (17 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 20-pass throughs, 5-push-ups, 5-sit-ups, 200m jog or 250m row

Renegade Rowing WOD: 5k row, easy pace

Strength: Find 1RM on Overhead Squat (OHS)

Chipper: 5rds, 500m row or 400m run, 5-hspu's, 10-hrpu's, 15-air squats, 10-K2E, 5-pull-ups

Honor WOD: "John Moran", Special Operations Command, Battalion 49, 24-20-16-12-8-4 of front rack lunges (135/95)(1 step equals one rep) and hand release push-ups.

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