CF EXPRES

The CF EXPRES evaluation components are based on the following 5 common military tasks:
• Entrenchment Dig
• Land Evacuation
• Low/High Crawl
• Sandbag Carry
• Sea Evacuation

Since soldiers need a high level of fitness for job performance the CF EXPRES test is administered to assess each individual’s current fitness level.
The test includes:
• 20 Meter Shuttle Run (measuring aerobic fitness)
• Hand Grip (measuring muscular strength)
• Push Ups (measuring muscular endurance)
• Sit Ups (measuring muscular endurance)

Due to the fact that physical abilities vary based on an individual’s age and gender, minimum physical fitness standards were developed based on these two variables.
Please see link below for testing standards and protocol.

Testing Info

To be fully confident and prepared for the evaluation, individuals are encouraged to familiarize themselves with th preparation guide.
Please see link below for information and guide to self-preparation for CF EXPRES evaluation.

Fitness Test Prep Guide

For your own health and safety and to allow for your most accurate results please follow all preliminary instructions prior to test.
Please see link below for pre-evaluation instructions.

Preliminary Instructions

For those individuals who are unsuccessful with one or more portion(s) of the evaluation, 3 month training programs have been developed to aid in their progress.  After the 3 month period, CF personnel will be re-evaluated.
Please see link below for training programs.

20 Meter Shuttle Run
Hand Grip Training Program
Push-Up Training Program
Sit-Up Training Program

The CF Online Exercise Prescription is a powerful and interactive tool that provides fitness recommendations to CF Regular and Reserve Force personnel that have recently completed or will completing their CF EXPRES evaluation.
Please see below link below for online exercise prescription.

CF EXPRES
CF EXPRES Instructional Video/Summary

To book your CF EXPRES test, please contact Fitness Coordinator Ginger Lamoureux at (204) 765-3000 ext 3899 or ginger.lamoureux@forces.gc.ca.

For more information on CF EXPRES testing, please contact Fitness and Sports Instructor Melissa Griffiths at (204) 765-3000 ext 3831 or melissa.griffiths@forces.gc.ca.

Want to know where you stand prior to your evaluation? Book a CF EXPRES practice test to create a baseline and allow you to be more comfortable on the day of your actual evaluation.  Practice CF EXPRES tests occur on the last Wednesday of every month at 0830 hrs.
To register, please contact Fitness Leader Amy Coveney at (204) 765-3000 ext 3562 or amy.coveney@forces.gc.ca.