FMS (Functional Movement Screen)

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MOUTH here…

So, just what is Functional Movement Screen (FMS)? Before I describe it, let me ask you a few questions:

  • How’s your diet, your body fat % or body weight?
  • Have you mastered your Mom’s favorite cookie recipe?
  • How are your retirement goals coming along?
  • What’s your 1RM Back Squat?

Business 101… “if you can’t measure it, you can’t manage it.”  If you answered, “I don’t know“…you should! If you’re on this page, you, at least, have interest in training or CrossFit.  And you won’t find many responsible CrossFit boxes that don’t hold you accountable for your performance when you’re training. 


All right, let’s make this easy. See if you can find the key words in these two statements:
Statement (1)…CrossFit is described as “constantly varied, functional movements, performed at a high intensity”.

Statement (2)…FMS or Functional Movement Screen is a ranking & grading system to document movement patterns measuring movement and stability.

So, did you find the key similar words in these two statements? It’s like Highlights for CrossFitters! HIGHLIGHTS MAGAZINE

I’m getting to a point here!

What’s FMS?

This cool guy named Gray Cook, some 20 years ago, created the Functional Movement Screen. Of course he’s a physical therapist, an Orthopedic Certified Specialist (OCS), a Certified Strength & Conditioning Specialist (CSCS), a Russian Kettlebell Certified Instructor (RKC), and a USAW Level 1 Coach. He graduated from “THE U” in our home state, at Miami.

FMS evaluates and grades 7 simple fundamental movements. Put simply, FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the positive effects of functional training and physical conditioning and distort body awareness leading to injury.  Weaknesses and/or imbalances are identified and then a customized “corrective exercise” program is given to the athlete and performed 3-4x/week for approximately 15 minutes. We suggest athletes perform these independent exercises before their CrossFit workout.





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Need more…how about a few professional/college sports teams performing FMS on their athletes? Gray Cook and other FMS Certified Practitioners have worked with the following teams/organizations:
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Need more?…check out this 2013 Seattle Seahawks video (click link below)…the Seahawks don’t take the field until they score above 14 on the FMS!  

Seahawks & FMS


You STILL need to know more? OK, remember when your squat was this awesome?

child perfect squat

I’m the next Rich Froning!

We’re all born with good mobility, but we EARN stability. Past injuries, work conditions, poor posture, deconditioning or even how you developed as a child, all play a major role in your ability and capacity to live and exercise safely and effectively. Balancing movement and power is key! Wow, that’s potent: BALANCING MOVEMENT & POWER IS KEY. Mastering a solid core-to-extremity pattern while maintaining symmetry between your left & right sides, between your arms & legs, is crucial to your development as an athlete and as a CrossFitter.  



We firmly believe in innovation.  We study through CrossFit, and outside of CrossFit.  We use the foundations of human movement and exercise science to train and coach our athletes.  And over the years we’ve been in this business, we have seen thousands of “bodies in movement”. None of these bodies move the same way ~ we’re all individual.  And we’ve all had our individual histories of training (or lack thereof!), injuries, restrictions and movement patterns.  

For these reasons, and also because we have the benefit of having a highly seasoned physical therapist and CrossFit competitor leading our ship, we believe the FMS system separates us from the average gym.  The FMS Screen can be done by anyone trained and certified in the screen. However, the correctives and the evaluation of the athlete beyond the Screen truly require the knowledge of higher level clinician to ensure the athlete progresses out of the baseline FMS score and into the correctives. 

We are committed to quality human movement at CrossFit Rebels.



WHAT IS YOUR MOTIVATION TO DO FMS?  Of those we’ve screened, many have asked themselves these questions or posed these statements:

  • I want to become a better CrossFitter.  Can FMS help?
  • I want to improve my overhead squat.  Can FMS help?
  • My low back pain comes and goes whether I CrossFit or not…I just live with it. Can FMS help?
  • Am I safe to carry this much gear on me while I work?
  • I’ve had injuries in the past but assume I’m well enough to train. Can FMS help?
  • Deadlifts always hurt my low back. My coach says my form is good. Can FMS help?
  • Is my child safe to participate in sports?

Get screened and be certain your complex human body is firing on all cylinders!  

Research shows that asymmetries and dysfunctions can increase the risk of injury by 3.5 times!  Measure yourself and measure your performance.



  1. Schedule your screen. Email us (click link) to request to be scheduled.  FMS screens are scheduled in two sessions:  the first for the screen and the second for the correctives, or the movements and exercises recommended for you as a result of your screen.  The initial FMS screen will take between 15 and 30 minutes considering our initial intake interview and the movement screen. The second sessions for correctives will be scheduled once your screen is completed.
  2. Cost of the FMS Screen & Correctives 
  • ADULTS (14 y/o and up)
    • CrossFit Rebels Athletes: $65.00
    • Non-members:  $75.00
  • CHILDREN (over age 7, in recreational sports)
    • CrossFit Rebels’ CrossFit Kids Program Athletes:  Free of charge
    • Children not a part of Rebels’ CrossFit Kids Program:  $75.00
  • RE-SCREEN (done at least 30 days after initial screen and correctives)
    • CrossFit Rebels Athletes: $45.00
    • Non-members:  $55.00
    • CrossFit Rebels’ CrossFit Kids Athletes:  $10.00
    • Children not a part of Rebels’ CrossFit Kids Program:  $45.00


  1. What should I wear? Comfortable Clothing, like workout clothes. Tennis shoes recommended.
  2. Is this a workout? No. You’ll hardly break a sweat.
  3. Does it matter what I eat prior to the test? Not really. 
  4. What will I know after the initial FMS Screen? You will be given a score that could be as high as 21.  Based on your score in each of the tests, corrections will be generated and reviewed to ensure you receive the most comprehensive resolution to the score you receive.
  5. Is the re-screen necessary? If you score below a 14, a rescreen is recommended.
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