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Monday, December 08, 2014

Below are the exercises and dates for the 2014 Winter Testing.

WEEK 1

  • Monday December 8th - Squat 1 Rep Max, Ring Dips, and Pull-Ups
  • Tuesday December 9th - Snatch 1 Rep Max & Bench Press 1 Rep Max
  • Wednesday December 10th - Deadlift 1 Rep Max and Ring Push-Ups
  • Thursday December 11th - Press 1 Rep Max and Double Unders
  • Friday December 12th - Barbell Row 1 Rep Max, 500m Row, and Toes To Bar

WEEK 2

  • Monday December 15th - "Helen"
  • Tuesday December 16th - Clean & Jerk 1 Rep Max
  • Wednesday December 17th - "Christine"

MOVEMENT STANDARDS

Squat: Warm up first then three 1RM attempts only. Belt is okay. Top of knee must be higher than hip crease at bottom. You will re-rack only when the coach says "Rack".

Bench Press: Warm up first then three 1RM attempts only. There will be a pause at the bottom and you will press when the coach says "Press". You will re-rack only when the coach says "Rack".

Deadlift: Warm up first then three 1RM attempts only. Knees and hips must be fully opened, shoulders behind the bar at the top. Letting go of the bar from the top will be DQ for that lift. Any grip / belt is okay. No straps.

Press: Warm up first then three 1RM attempts only. Bar must start touching top of chest. Full lock out overhead. Bar must be over the midfoot (head through). No bending of the ankles, knees or hips during any portion of the lift. Bar must be lowered back down to chest.

Snatch: 3 attempts at a 1RM. Bar starts on the ground. Bar must not stop on the way up. No press out allowed. Bar can only contact body at upper legs/hips. Lifter must show control at the top and wait for coach to issue the "Down" command before lowering the bar. Only feet may contact ground, no other body parts allowed in contact with the ground.

Clean & Jerk: 3 attempts at 1RM. Bar must land smoothly on shoulders during the clean. Jerk must have no press-out and lifter must show control at the top and wait for coach to issue the "Down" command before lowering the bar. Bar can only contact upper legs/hips and shoulders/chest. No part of the lifters body may contact the ground except their feet.

500m Row: Strap in and go hard. Strong pulls. Keep your ass on the seat.

Ring Dips:  Elbow must be same level as top of the shoulder at bottom. Full arm and spinal extension at top. One attempt at max reps, when you come off the rings you are done. You can scale to bar dips with same movement requirements. 2 minute cap.

Ring Push-Ups:  Elbow must be above the top of the shoulder at bottom. Full arm extension at top. One attempt at max reps, when you come off the rings you are done. You can scale to push-ups with same movement requirements. 2 minute cap.

Pull-ups: One attempt only at max reps, when you come off the bar you are done. Full extension at the bottom. Chin over at the top. Band accordingly if needed. 2 minute cap.

Double Unders: 2 minutes to perform the maximum number of double unders you can. You can break them up. Singles don't count.

Toes To Bar: Full hip open at the bottom. Toes must touch bar at top between hands. V-ups can be substituted. 2 minute cap.

"Helen": Kettlebell swings and pull-ups can be scaled and noted. Full ROM on pull-ups. Kettlebell swings must be at least 45 degrees off forehead. 15 minute cap.

"Christine": Deadlift and box jumps can be scaled and will be noted. Full ROM. Open hips on top of box.


There will be no make up dates. If you miss out, you miss out. You cannot go back and re-attempt a tested movement on another day once it has been recorded. The test will be strictly proctored to ensure quality movements and consistency. If you cannot do a movement at all, then it is what it is, and we know what needs to be worked on.

This testing process is designed to give athletes a measuring stick to which they can compare their general starting fitness levels and subsequent improvement as time progresses. This will be a lot of fun and a motivator for individuals. It will also give the CrossFit EPOC training staff the ability to focus on weak areas so that they can be improved upon and implemented in WOD's. We strongly encourage everyone to take part in this challenge and work to improve your skills and abilities.

Related to this event: 2014 Testing Spring - Week 1 - June 09, 2014

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