Each for Time


Functional Movement Screen – New Dates in 2015!
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 30 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.

Due to popular demand, we have moved the Functional Movement Screen appointments to Tuesday nights at 6:30 & 7pm and Saturdays at 10:30 and 11am starting in January 2015. Sessions are FREE with your membership. Click HERE to sign up for your appointment. There are still openings for December – grab them while you can!


3 Rounds – Each Individually for Time
15 Burpee Lateral Jumps
12 Deadlifts (155,105)
9 Hang Cleans
6 Shoulder to Overhead
Rest 2 Minutes

Level 3- (135,95)
Level 2 – (115,75)
Level 1 – (95,45)