Hangin and Bangin

rope climb boys


Functional Movement Screen – Sign Ups Now Available!
Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS.

FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level.

The FMS evaluates and scores 7 movements that are key to normal function. The entire screen takes only fifteen minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.

We are very excited to introduce you all to Wes Hendricks. Wes has been CrossFitting since 2007, has competed at Regionals several times, and just finished up Chiropractic school. Wes is also certified to administer the Functional Movement Screen, and will be bringing FMS to CrossFit Southie. This is an excellent opportunity for you to identify what exactly is holding you back and walk away with clear direction on how to fix it.

Sign ups for your FMS are now available at the desk in Southie Green. Appointments last 30 minutes. Wes is available on Thursday nights at 6:00 and 6:30pm and on Saturday mornings at 10:00am and 10:30am. Please stop by the desk to get your name on the list and we’ll contact you with an appointment opportunity!

Front Squat

Calories on the Rower
Hang Power Snatches (95,65)

Level 2 (75,55)
Level 1 (65,35)

5 x 800m Sprint
Rest 3 minutes

3 minute hollow rock test
Accumulate as many hollow rocks as possible in 3 minutes. Rest only in a superman hold.

5 minutes hamstring & IT band rolling