The GET FRF in 40 Days (At Home) Workout
The Get FRF in 40 Days (At Home) Workout Program is HERE!
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The GET FRF in 40 Days (At Home) Program is FREE.
There is no "catch."  We are offering the GET FRF in 40 days program for free to all first responders.  Right now more than ever, we as first responders must manage our health and fitness.  Gyms may close, your firehouse may not have equipment, you may not have a lot of time... These EXCUSES ARE INVALID.

This program was created to use minimal equipment and time.   And includes everything you need to improve your performance, lose bodyfat, and increase your muscle and strength.
Complete Comprehensive Workout Calendar
40-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).
Versatile and Efficient Workout Options
There are different resistance training and cardiovascular workout options to choose from based on your available equipment. There are workouts for the gym, firehouse, and home. And, the program teaches you how to create your own!
Functional Fireground Movements
This unique workout program includes exercises that improve your performance on and off the fireground. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.
Easy to follow exercise and workout tutorials
Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.

The GET FRF in 40-days (At Home) Workout Program also includes these resources to help you accomplish your health and fitness goals...

PDF Log sheets of the workouts with exercise turtorials.

Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.
-Printable workout sheets with exercises pics
-Log sheets to track your progress
-Guidelines to get the most out of each workout
-Tutorial on how to create your own crew and cardio workouts

5 Steps to Eating Healthy in (and out) of the Firehouse

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up.
-Five easy to follow guidelines to get you lean and “fit for duty.”
-Nutrition Hacks that will help you prepare and plan healthy meals
-Healthy Snack Options to insure you stay on track
-The 90-10 Eating Plan.  Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.

FRF Healthy Snack Options

Use these snack options to help you plan and succeed with the challenge.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program. 
-Easy to prepare snacks 
-Top 10 list of snack options for your shift or at home.

Get Fire Rescue Fit Today!

Start Today!  Get the Workouts, Nutrition Resources, Log Sheets and Workout PDFs Sheets... And, Get Access to the FRF Crew (Coaching Group)
The GET FRF in 40 Days Program is FREE for a limited time.
Create the Best Version of Yourself Starting Now!!
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The FRF Workouts and Principles that you find in the GET FRF  (At-home) Program have helped thousands of firefighters, EMTs and medics lose weight, gain muscle and strength and improve performance.
"I know these programs and workouts will get you leaner, stronger and more fit for duty and life...  I personally use them to stay fit well into my 40's!  I promise this program will help you improve your performance, lose fat and gain strength and muscle."
-Aaron Zamzow (owner and firefighter)
“FRF programs are set-up in an easy to follow system.  The workouts are challenging and fun!  I really loved the variety in the exercises and the tutorials gave me confidence to successfully complete my program."
-Lisa Charbonneau
“FRF has helped me transform my body and mind into an athlete.   I have lost over 100 pounds following the FRF programs and am not done yet.  These workouts will help you improve every level of your life.  Join the FRF crew, you will not regret it."
-Josh Fulk (now a FRF coach)

**Results vary depending on your dedication to your workouts and nutrition.**

" I love the way FRF programs are set-up.  The active warm-ups really helped me get moving.  The core exercises helped me avoid injury and the strength and cardio we actually fun to follow..."
-Sara Cassese
"FRF programs flat out work.  I've followed a lot of other programs and FRF by far has helped me improve performance and lose weight.   I don't train any other way now.
-Paul Burk
"I realized that I can no longer train like I was a football player.  FRF programs and workouts opened my eyes to how I should be training to improve my performance on the fireground and life.   And, they work......"
-John Hattrup
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