Beyond Stretch: Mobility & Stretch Class in Alexandria VA (DMV | NOVA)
Professional Mobility Training Using FRC, Kinstretch & ReadyState Systems
Beyond Stretch is a mobility class built for people who want more than a basic stretch session. Using the same systems trusted by professional dancers, gymnasts, and high-level strength athletes, this class improves flexibility, joint control, and end-range strength in a way traditional stretching simply cannot.
Rooted in Functional Range Conditioning (FRC), Kinstretch, and ReadyState methodology, Beyond Stretch helps you create mobility you can actually use—in CrossFit, strength training, and daily movement.
This class is offered periodically throughout the year as a limited-edition event at Sand & Steel Fitness in Alexandria, serving clients across Northern Virginia, the DMV, and the greater Washington, DC metro area.
How to Book Your Beyond Stretch Class
Current Members
- Open the Sand & Steel Fitness App or visit members.pushpress.com
- Navigate to the class schedule
- Reserve your spot for Beyond Stretch
- Arrive 5 minutes early with comfortable clothing and water
New Visitors
Purchase a Beyond Stretch pass:
- $19 advance registration
- $30 drop-in (day-of, if space is available)
Purchase Beyond Stretch Pass
View Full Schedule
Class Format: 60 minutes | Maximum 12 participants | All levels welcome
For package rules, expiration dates, and refund policies, visit our booking policy page.
This Isn’t a Regular Stretch Class
Most stretching focuses on lengthening muscles but ignores the strength and control needed to support deeper ranges of motion. The result is temporary flexibility that disappears as soon as you load the movement.
Beyond Stretch approaches mobility differently:
- You’ll build strength at end range, not just loosen tight muscles
- You’ll improve joint control, not rely on compensations
- You’ll develop usable mobility that enhances your lifts, squats, running, and daily movement
The goal isn’t to touch your toes—it’s to move with more confidence, more stability, and far less pain.
🎯 Functional Range Conditioning (FRC)
FRC strengthens the joints by training them through their full range of motion with precise, controlled contractions. You’ll improve mobility, tissue resilience, and neuromuscular coordination in ways passive stretching cannot replicate.
🧘 Kinstretch Group Training
Kinstretch organizes mobility around 18 foundational “base poses” that address every major joint pattern—hip rotation, shoulder flexion, thoracic rotation, ankle dorsiflexion, and more. Each class focuses on a small selection of these poses with targeted drills that deliver measurable progress.
💪 ReadyState Mobility
Created by Dr. Kelly Starrett, the ReadyState system provides evidence-based mobility protocols specifically designed to support functional fitness, CrossFit, and Olympic lifting. This improves tissue quality, positions, and movement efficiency.
⚡ End-Range Strength & Control
Techniques such as isometric loading, lift-offs, and controlled movement at the limits of your mobility help you “own” new ranges. You don’t just stretch—you gain strength, stability, and improved mechanics.
The Science Behind Beyond Stretch
Traditional stretching assumes tightness comes from short muscles. But research shows that limited range is often your nervous system protecting you because it does not trust your strength or control in deeper ranges.
Beyond Stretch improves mobility by training:
- Control at the edges of your range
- Strength in positions where you feel weakest
- Consistency in movement patterns under load
Key Tools Used in Class
- CARS (Controlled Articular Rotations): Daily joint maintenance and scanning
- Isometric Loading (PAILS & RAILS): Strengthening both sides of a stretch
- End-Range Isometrics: Holding difficult positions to build stability
- Lift-Offs & Hovers: Improving active control at the boundaries of your movement
Together, these systems re-train how your joints move—and how your brain allows them to move.
The 18 Kinstretch Base Poses
Across multiple classes, we rotate through positions such as: Supine, Side-Lying, Quadruped, Pigeon, Modified Cossack, Kneeling, Half-Kneeling, 90/90, Butterfly, Bear Sit, Deep Squat, Combat Base, Seated Split, and Figure-4 variations.
Each pose targets a specific joint demand relevant to both fitness and everyday life.
Why Beyond Stretch Helps CrossFit & Strength Athletes
CrossFit and strength training require:
- Upright overhead positions
- Clean, efficient front racks
- Strong hip rotation
- Deep, stable squatting patterns
- Full lockout with proper shoulder mechanics
If mobility limits you, technique breaks down—and the body compensates with inefficient or risky movement patterns.
Beyond Stretch directly improves:
- Overhead squat mechanics
- Clean/Front Rack position
- Snatch receiving position
- Thoracic extension for better bar path
- Hip and ankle mobility for squat depth
- Shoulder stability overhead
Better positions mean stronger lifts, fewer compensations, and reduced injury risk.
Meet Your Instructor: Paul Roberts
Paul Roberts is one of Northern Virginia’s most credentialed mobility coaches. His background combines advanced mobility systems, movement analysis, rehabilitation techniques, and high-level CrossFit expertise.
Mobility & Rehabilitation Certifications
- Functional Range Conditioning (FRC) — Advanced
- Certified Kinstretch Instructor
- ReadyState Movement & Mobility Specialist
- 3DMAPS (3-Dimensional Movement Analysis & Performance System)
- FMS Level II + Y-Balance Assessment
- Muscle Energy Techniques (PNF / MET)
- RockTape FMT (Performance, Basics, Blades, Pods, Floss)
- Functional Aging Specialist
- SCW Yoga Teacher Level II
Paul is also a CrossFit Level 3 (CCFT) coach—an achievement held by less than 1% of coaches worldwide—and has trained over 200 personal trainers throughout his 15+ year career.
His expertise ensures Beyond Stretch feels less like a “stretch class” and more like training with a specialist who understands how your joints should move and how to get them there safely.
What to Expect in Your Beyond Stretch Class
Each 60-minute session follows a consistent structure designed for maximum progress.
1. CARS Warm-Up (5–10 minutes)
Prepare your joints with slow, controlled rotations that improve awareness, identify restrictions, and prime your nervous system for deeper work.
2. Kinstretch Base Pose Work (40–45 minutes)
Each class focuses on 3–5 poses targeting the hips, shoulders, spine, or ankles. Expect:
- Passive exploration to find your true end range
- Strong isometric loading to build strength (PAILS/RAILS)
- Lift-offs and end-range holds to improve motor control
- Controlled, progressive movement to expand usable range
3. Integration & Cool-Down (5–10 minutes)
Apply new mobility to functional patterns—squats, hinges, rotations—followed by gentle cooldown work and breathing.
Sample Session
CARS: Spine, hips, shins, and ankles
90/90 Hip Sequence: PAILS/RAILS and controlled rotations
Butterfly Groin Mobility: Progressive loading and control work
Thoracic Extension + Neck Mobility: Extension and rotation work for the upper spine
Integration: Patterning drills and recovery breathing
Every class delivers focused, meaningful work—not random stretching.
Who Should Take Beyond Stretch
CrossFit Athletes
Improve overhead positions, front racks, and squat mechanics. Beyond Stretch gives you the mobility to support technical lifts under load.
Strength Training Enthusiasts
Whether you’re grinding heavy squats or refining Olympic lifts, better joint control equals better performance and less wear-and-tear.
Desk Workers & Sedentary Professionals
Reverse chronic tightness from sitting. Restore hip, spine, and shoulder mobility to reduce pain and move more easily throughout the day.
Injury-Prone or Returning Athletes
If you repeatedly strain the same areas, the underlying issue is often poor end-range control. Beyond Stretch helps rebuild stability where you need it most.
All levels welcome. You progress based on your effort and control—not your flexibility.
What Members Say
“The best investment I’ve made in my health. I’m moving better, walking with less pain, and finally progressing without fear of injury.”
— June
“Paul balances push and technique perfectly. I trust his coaching completely—especially when avoiding injury is my top priority.”
— Sand & Steel Member
“They listened to my injury history and scaled everything intelligently. My movement quality has completely changed.”
— Anthony
“Paul’s mobility knowledge is exceptional. His programming is customized, thoughtful, and effective.”
— Brock
Beyond Stretch Frequently Asked Questions
Do I need to already be flexible?
No. Beginners often make the fastest progress. FRC and Kinstretch meet you exactly where you are.
How is this different from yoga?
Yoga emphasizes passive positions. Beyond Stretch emphasizes strength and control inside those positions so you can use your mobility in training and daily life.
Will this improve my CrossFit performance?
Yes. Better mobility equals better positions—especially overhead, front rack, and squat mechanics.
What should I wear?
Comfortable workout clothing that allows full range of motion. Class is done barefoot or in socks.
Will I get sore?
Most people feel a strength-training style soreness in the muscles worked at end range. This is normal and fades as your tissues adapt.
How often should I attend?
Mobility changes best with 2–3 sessions per week. When Beyond Stretch is available, participate whenever possible and maintain progress with daily CARS.
Is this safe for injury recovery?
Often yes, because FRC protocols build control and strength precisely where joints need it most. If you have an acute injury, consult your provider first.
Complement Your Mobility Training
Pair Beyond Stretch with other Sand & Steel Fitness services:
- CrossFit Classes: Apply your improved mobility in Olympic lifts, gymnastics, and conditioning.
- Personal Training: Work directly with Paul to address individual mobility limitations.
- Nutrition Coaching: Support tissue recovery, adaptation, and performance with evidence-based nutrition.
