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Raptor_Hopefull_2025

USAFA Appointee c/o 25
Joined
Mar 29, 2020
Messages
154
Alright so I just did my CFA, it wasn’t the greatest and I’m for sure going to do it again.

Here’s my results, what area(s) should I really focus on and what types of works outs can help? I’m a male BTW

B-Ball throw: 67, 55 (hit the divider), and 72 ft

Pull ups: 9

Shuttle Run: 8.6 & 8.5

Sit ups: 76

Push ups: 75

Mile: 7:34, there was a decent wind also, and even without it I can normally run a lot faster (normally between 6:30 and 6:45) so I’m not really sure why I was so slow today.

Again I’m going to retake it for sure in about a month to month and a half, so what work outs do you guys recommend to help increase scores?
 
I’m a candidate too so what do I know but good job making out the pushups! I would definitely work on the mile and maybe a higher sit-up and pull up count though. I just found out a few days ago that all of the other excercises can make it harder to do the run.
 
This is arguably the most discussed topic on SFA. Use the search function above to see many perspectives and insights. Stew Smith’s method comes up a lot.

Did you record these numbers in sequence, following CFA procedures? If not, suggest you do so to reset your baseline. You’d be surprised what that does to your performance.
 
MidCakePa said:
This is arguably the most discussed topic on SFA. Use the search function above to see many perspectives and insights. Stew Smith’s method comes up a lot.

Did you record these numbers in sequence, following CFA procedures? If not, suggest you do so to reset your baseline. You’d be surprised what that does to your performance.
Click to expand...

Those results are from an official CFA, I’ll search around! Thanks!
 
Raptor_Hopefull_2025 said:
Alright so I just did my CFA, it wasn’t the greatest and I’m for sure going to do it again.

Here’s my results, what area(s) should I really focus on and what types of works outs can help? I’m a male BTW

B-Ball throw: 67, 55 (hit the divider), and 72 ft

Pull ups: 9

Shuttle Run: 8.6 & 8.5

Sit ups: 76

Push ups: 75

Mile: 7:34, there was a decent wind also, and even without it I can normally run a lot faster (normally between 6:30 and 6:45) so I’m not really sure why I was so slow today.

Again I’m going to retake it for sure in about a month to month and a half, so what work outs do you guys recommend to help increase scores?
Click to expand...
I have a pull up bar in my hallway at home. I walk by, I do a few. Each and every time. I know equipment is hard to come by and if you don't have local gyms opened, it can be even more difficult. For months I didn't have dumb bells and used cinder blocks on a tree limb for weights.
 
Raptor_Hopefull_2025 said:
Alright so I just did my CFA, it wasn’t the greatest and I’m for sure going to do it again.

Here’s my results, what area(s) should I really focus on and what types of works outs can help? I’m a male BTW

B-Ball throw: 67, 55 (hit the divider), and 72 ft

Pull ups: 9

Shuttle Run: 8.6 & 8.5

Sit ups: 76

Push ups: 75

Mile: 7:34, there was a decent wind also, and even without it I can normally run a lot faster (normally between 6:30 and 6:45) so I’m not really sure why I was so slow today.

Again I’m going to retake it for sure in about a month to month and a half, so what work outs do you guys recommend to help increase scores?
Click to expand...

Since you asked...and I'm in "ALO" mode tonight...I'll respond that way. Your numbers:

B-Ball throw: 67, 55 (hit the divider), and 72 ft Okay...the 72 I like, the rest are good warmups. I'd really like 75'.

Pull ups: 9 In truth, this is "good." The academy likes to say "12 or more..." but that's not common where I am. I'd like to see 10 or more just to pad your score.

Shuttle Run: 8.6 & 8.5 A tad slow. Okay, let's be honest, 8.1 or less is TOUGH. However...look at your environment, where are you running this? If you're doing it outside, you're hurting yourself. Indoors, in a gym, wearing basketball shoes with traction...that's ideal.

Sit ups: 76 You know, I'm a tough ALO...this is VERY good but...can you get 80? That's a nice number!!

Push ups: 75 I LIKE this!!! Now...how about 80?

Mile: 7:34 🤮 Too graphic? NO!!! NO!!! NO!!! With all the rest you gave me, on a CFA, if you dropped this one me I'd sit with you and we'd talk about whether or not you wanted to submit it. Honestly, you've done really well up until here but this, for a young male, is NOT good. USAFA wants, and expects, about a minute less. IF you had said "my mile was 6:34" I'd say "submit these scores and move on." They'd be FINE!!!

Okay, back to nice, loveable little fuzzball Steve, not that nasty ALO Evaluator. In all seriousness, your CFA scores are NOT bad at all. The mile is a bit ugly, but if it was a windy day, the ALO or whomever is scoring it can enter that in the comments when they submit. I've done that in the past when a candidate crushed all that we could do indoor but outside, it was UGLY. I commented on temperature, wind speed, etc. None had a problem after that.

However last cycle I had two kids fail, twice, their CFA and were dropped from the process. Your numbers nowhere near that, so don't worry, just keep working to exceed everything in every category. I tell my candidates: shoot for the stars, if you only hit the moon, well...look where you are!!

Steve
USAFA ALO
USAFA '83
 
Ok so I have been practicing and really want to get my CFA done before school begins. I have really had to practice the basketball throw and the shuttle run both. The practice run through I just did by the book ....

basketball throw 67 65 68

pull ups 18

shuttle run 9.0 8.9

sit ups 95

push ups. 75

1 mile run. 6:22
 
flieger83 said:
Since you asked...and I'm in "ALO" mode tonight...I'll respond that way. Your numbers:

B-Ball throw: 67, 55 (hit the divider), and 72 ft Okay...the 72 I like, the rest are good warmups. I'd really like 75'.

Pull ups: 9 In truth, this is "good." The academy likes to say "12 or more..." but that's not common where I am. I'd like to see 10 or more just to pad your score.

Shuttle Run: 8.6 & 8.5 A tad slow. Okay, let's be honest, 8.1 or less is TOUGH. However...look at your environment, where are you running this? If you're doing it outside, you're hurting yourself. Indoors, in a gym, wearing basketball shoes with traction...that's ideal.

Sit ups: 76 You know, I'm a tough ALO...this is VERY good but...can you get 80? That's a nice number!!

Push ups: 75 I LIKE this!!! Now...how about 80?

Mile: 7:34 🤮 Too graphic? NO!!! NO!!! NO!!! With all the rest you gave me, on a CFA, if you dropped this one me I'd sit with you and we'd talk about whether or not you wanted to submit it. Honestly, you've done really well up until here but this, for a young male, is NOT good. USAFA wants, and expects, about a minute less. IF you had said "my mile was 6:34" I'd say "submit these scores and move on." They'd be FINE!!!

Okay, back to nice, loveable little fuzzball Steve, not that nasty ALO Evaluator. In all seriousness, your CFA scores are NOT bad at all. The mile is a bit ugly, but if it was a windy day, the ALO or whomever is scoring it can enter that in the comments when they submit. I've done that in the past when a candidate crushed all that we could do indoor but outside, it was UGLY. I commented on temperature, wind speed, etc. None had a problem after that.

However last cycle I had two kids fail, twice, their CFA and were dropped from the process. Your numbers nowhere near that, so don't worry, just keep working to exceed everything in every category. I tell my candidates: shoot for the stars, if you only hit the moon, well...look where you are!!

Steve
USAFA ALO
USAFA '83
Click to expand...

Yeah I would definitely say the numbers you put/suggested are definitely the ones I’m going for the next time around!

My administrator already submitted the scores, not too sure if he mentioned the wind.

Since I’m wanting to retake the test, should I just shoot my Admissions Counselor and email explaining/asking to reset the CFA section on my portal so I can retake it?
 
Here are the programs that have always produced the best results for me:

Push-ups:
www.military.com

Push-up Push Workout

Basically, do 200 push-ups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises.
www.military.com www.military.com

Sit-ups:
www.military.com

How to Improve Quickly on the Sit-Up Test

If you want a job in the military or law enforcement, you likely will need to score well in sit-ups, curl-ups or crunches.
www.military.com www.military.com

Pull-ups:
armstrongpullupprogram.com

The Armstrong Workout - Armstrong Pullup Program

Jump to Day 1 First…do you have a pullup bar? If you want to easily challenge yourself daily–get that piece of gear! If you need an easier start, try our Beginners workout here. If your pullups have plateaued, try the Advanced workout here. If you’re a lady, you’ll find the Armstrong for Women...
armstrongpullupprogram.com armstrongpullupprogram.com

As for the BBall throw and the shuttle run, lots of good videos on YouTube about technique. And then just pick your favorite running improvement program.
 
Raptor_Hopefull_2025 said:
Yeah I would definitely say the numbers you put/suggested are definitely the ones I’m going for the next time around!

My administrator already submitted the scores, not too sure if he mentioned the wind.

Since I’m wanting to retake the test, should I just shoot my Admissions Counselor and email explaining/asking to reset the CFA section on my portal so I can retake it?
Click to expand...
Okay...now for a little tough news. If your scores have been officially submitted to USAFA, that's it, you're done. Now you wait and see how you did. They give you one shot. IF they decide to allow you a second try, you'd get a letter in your portal and trust me, that's a letter you do NOT want to receive. In between the lines, what its telling you is you failed one or more portions of the CFA HOWEVER...they must like something in your overall profile so they're going to let you try again.

I'd press ahead with your paperwork and if you don't hear anything about your CFA, take it from me, you passed!

If that's not a satisfying answer (and it may or may not be) then contact your USAFA counselor. They can check for you.

Steve
USAFA ALO
USAFA '83
 
flieger83 said:
Okay...now for a little tough news. If your scores have been officially submitted to USAFA, that's it, you're done. Now you wait and see how you did. They give you one shot. IF they decide to allow you a second try, you'd get a letter in your portal and trust me, that's a letter you do NOT want to receive. In between the lines, what its telling you is you failed one or more portions of the CFA HOWEVER...they must like something in your overall profile so they're going to let you try again.

I'd press ahead with your paperwork and if you don't hear anything about your CFA, take it from me, you passed!

If that's not a satisfying answer (and it may or may not be) then contact your USAFA counselor. They can check for you.

Steve
USAFA ALO
USAFA '83
Click to expand...

Sounds good! Nothing in my portal... yet, let’s not jinx it :)

Thanks for the help!
 
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