Level 1 and Level 2 Testing…This Saturday

The Level 1 testing will start at 9:00am.  Here are a few standards for Level 1 that you must be able to demonstrate: 

• 10 second L-Sit

• 3 pull ups

• 10 push ups (in a row)

• 3 dips (in a row)

• 400m run that must be completed under 2:04

• 7 rounds of “Cindy”

We have lots of folks that have been working hard to meet these standards and we hope to see you all this Saturday.

The Level 2 testing will begin at 10:00am.  The Level 2 testing will include:

• A”legit” 30 second L-Sit

• Ring dips

• Body weight power clean

• Handstand push ups

• Front squat

• A timed run

• A workout that must be completed at diagnostic loading.

Expect a couple of additional standards added to that list…and those will be posted on the board Friday morning. 

If you are interested in testing please sign up no later then Friday, April 16th. Both the Level 1 and Level 2 testing are free–meaning it doesn’t count as one of your sessions for the week. We ask that anyone testing show up about 15 minutes early to get warmed up and stretch their hamstrings.  cheese  Post any questions to the comment section of this blog and I will do my best to answer it in a timely fashion.  Good luck to all of you!

The photos below show what a person is willing to do when being physically tested… Also the reason you will not be tested on the “sumo dead lift high pull”.  rolleyes



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Written by Shawn

Shawn Gower is the Operations Manager at NorCal Strength and Conditioning. Shawn draws upon his experience as a State level wrestler and lifelong athlete when constructing programming, be it for his popular group fitness classes or personal training. Shawn works with a wide variety of clients, however his passion is the training of competitive athletes, especially from combative disciplines such as MMA, Brazilian Jiu-Jitsu, wrestling and boxing. If you are looking for fast paced training and exacting attention to detail you will love your experience working with Shawn.

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  1. OMG that is too funny on the pictures.  Question:  Is flexibility required in Level 2….?  I may have an issue with that one…

  2. Christina

    Sounds tough!  That top photo looks crazy!  Good luck everyone!  I’ll be there cheering on Matt B, Veronico O. and Tom P.

  3. Shawn C.  I thought the only thing that he did that was crazy was the bear crawl…but this tops them all!

  4. Shawn G


    Yes you should be able to do the splits both ways. grin The hamstrings must allow you to keep straight legs during the 30 second L-Sit. As for Shawn C.  that picture is awesome my next blog post will be on his bear crawl….

  5. Eric C.

    Shawn, for those who are not testing. the 9am class this Saturday will still be on as usual, correct?

  6. Shawn G


    Yes there will still be a 9am class this Saturday. Of course we want people there to cheer on those who are testing.

  7. SWEET!  I can do the splits….maybe a banana split…

  8. Christina

    Matthew D. Brown, that is not paleo my man…!!!!Unless that’s goat milk ice cream we’re talking about! Eww.

  9. don’t knock the goat milk! it’s delicious!!!

  10. Christina

    I thought I was making that up, do they really make a Goat’s Milk ice cream?

  11. Good luck to all that are testing this Saturday!!

  12. I can’t even type cuz I’m laughing so hard bout the awesome display of technique and form. Solid fellas!

  13. chrissy

    I think I should take up photography….I didn’t realize that I had an eye for such rare moments! Looking sexy as ever guys!

    ps. Chris this is only 1 of the blackmail pictures I told you about from FGB smile