Mobility Class in Alexandria, Virginia: Beyond Stretch
Experience professional-level mobility training using Functional Range Conditioning (FRC) principles. Learn CARS, PAILS/RAILS, and myofascial release techniques in this comprehensive 60-minute session.
⚠️ Registration Deadline: October 30, 2025 at 11:59 PM
Attended your 12 sessions already? Leave a comment below to get your free registration.
What to Expect: 60-Minute Structured Session
This comprehensive mobility class follows a proven progression designed to improve joint health, expand range of motion, and enhance movement control. Led by Paul Roberts, certified FRC and Kinstretch® instructor with 15 years of mobility coaching experience.
🔄 CARS – Controlled Articulated Rotations (10 min)
Begin with systematic joint rotations designed to improve joint health and neuromuscular control:
- Trap CARS – Upper trapezius and neck mobility
- T-Spine CARS – Thoracic spine rotation
- Elbow CARS – Forearm and elbow articulation
- Hip CARS – Hip joint health and control
- Ankle CARS – Ankle mobility and stability
📊 Mobility Screens (10 min)
Assess your current movement capacity with functional screens that identify areas for improvement:
- Overhead Squat with PVC – Evaluates ankle and shoulder mobility
- Stand Fold – Tests posterior chain and spinal mobility
- Deep Squat Hold – Assesses hip mobility and strength
- Hanging L Hold – Core and shoulder stability
- Ipsilateral Lunge – Hip flexor and single-leg control
- Seated Twist – Spinal rotation capacity
💪 PAILS/RAILS Techniques (25 min)
Deep dive into Paul’s signature Progressive and Regressive Angular Isometric Loading techniques (4 minutes each position):
- Olympic Ring PAILS/RAILS – Shoulder mobility and control
- TRX Chest PAILS/RAILS – Pectoral expansion and strength
- Standing Hamstring PAILS/RAILS – Posterior chain lengthening
- Straddle PAILS/RAILS – Hip adductor mobility
🎯 Self-Myofascial Release (10 min)
Release tissue tension and improve recovery with targeted foam rolling:
- Lats – 1 minute per side (improves overhead position)
- Quads – 1 minute per side (enhances squat depth)
- Calves – 1 minute per side (ankle mobility)
Short recovery breaks between segments ensure proper technique focus and maximum benefit.
🎓 All Equipment Provided
Olympic rings, TRX suspension trainers, PVC pipes, foam rollers, and massage balls are all provided. Just bring a yoga mat for comfort during floor exercises.
Why Attend This Special Event?
Experience Professional-Level Mobility Training
While complimentary mobility work is always available at SSF.fit, this dedicated 60-minute class offers unique benefits:
✅ Expert Technique Correction
Paul personally cues each participant for proper form and execution. With only 10 spots available, you’ll receive individualized attention impossible in larger group settings.
✅ Structured Programming
Follow a proven progression designed for maximum benefit. This systematic approach ensures you experience the complete FRC methodology in one comprehensive session.
✅ Comprehensive Approach
Experience assessment, activation, expansion, and release all in 60 minutes. Learn techniques you can apply in your own training for lasting results.
✅ Community Environment
Train alongside fellow SSF members in a supportive atmosphere. Share the experience and hold each other accountable for continued mobility work.
Immediate Benefits You’ll Feel
- Enhanced joint mobility and expanded range of motion
- Activation of dormant muscle groups that may not have been engaged in weeks
- Accelerated recovery from the previous week’s training sessions
- Improved body awareness and movement control
- Reduced muscle tension and stiffness from daily activities
- Better positioning for strength training and CrossFit movements
Who Should Attend?
This class welcomes all experience levels – no prior mobility or FRC experience required. Paul will provide modifications and progressions appropriate for each participant.
🏋️ CrossFit Athletes
Seeking better positions in Olympic lifts, improved depth in squats, and enhanced overhead mobility for handstand push-ups and snatches.
💼 Desk Workers
Experiencing tightness in hips, shoulders, and thoracic spine from prolonged sitting. Combat the effects of sedentary work with targeted mobility.
💪 Personal Training Clients
Wanting to enhance strength training performance by improving range of motion, preventing injury, and breaking through training plateaus.
🎯 Active Adults
Maintaining joint health, preventing age-related mobility decline, and staying injury-free for long-term fitness and quality of life.
About Your Instructor: Paul Roberts
Unmatched Mobility Expertise in Alexandria
Paul Roberts holds more combined CrossFit and mobility certifications than any coach in the Northern Virginia region. With 15 years of mobility coaching experience and over 10,000 hours training clients, Paul brings professional athlete-level expertise to every session.
Mobility & Corrective Exercise Certifications
- Functional Range Conditioning (FRC)®
- Kinstretch® Certified Instructor
- M|WOD ReadyState Movement & Mobility Specialist
- FMS Level II (Functional Movement Screen)
- 3DMAPS (3D Movement Analysis)
- Muscle Energy Techniques
- Y-Balance Testing
- RockTape FMT RockBlades (IASTM)
- RockTape FMT RockPods Cupping
- RockTape FMT RockFloss
- Functional Aging Specialist
Additional Relevant Credentials
- CrossFit Level 3 Coach
- Yoga SCW Level II Certified
- TRX Suspension Training (3 certifications)
- CrossFit Gymnastics
- Starting Strength Seminar
What Clients Say About Paul’s Mobility Training
Paul has incredible knowledge to help you with any mobility problems you have. He is also capable of designing a program that fits your needs and goals specifically.
At 56 I had begun to slow down and lost mobility and I wanted to gain that back… As you would know it I injured my shoulder a month into training. Paul, my personal trainer, worked alongside my physical therapist, adapted my workouts and kept me on track to make progress. My shoulder is much better now and my overall functional ability has improved.
Understanding FRC and the Kinstretch® Method
What is Functional Range Conditioning (FRC)®?
Functional Range Conditioning is a comprehensive joint training system based on scientific principles and research. Developed by Dr. Andreo Spina, FRC focuses on creating usable mobility – not just flexibility, but controlled strength through full range of motion.
🎯 Usable Mobility
Build active, controlled strength through your full range of motion – not just passive flexibility that you can’t use under load.
🔧 Joint Health
Systematic approach to maintaining and improving joint function through daily articulation and end-range strengthening.
🛡️ Injury Prevention
Build resilient tissues that can handle training demands by progressively loading joints at their end ranges.
⚡ Performance Enhancement
Create the movement prerequisites necessary for all athletic activities – from CrossFit to everyday life.
Understanding CARS, PAILS, and RAILS
Controlled Articulated Rotations (CARS)
CARS involve moving a joint through its full range of motion using only the muscles required for that specific movement. This technique:
- Improves joint health and function
- Develops neuromuscular control and body awareness
- Maintains and expands range of motion
- Serves as daily joint maintenance (like brushing your teeth)
PAILS (Progressive Angular Isometric Loading)
An isometric contraction technique that:
- Expands active range of motion by creating tension at end-range
- Strengthens tissues in lengthened positions
- Improves tissue capacity and resilience
- Creates lasting mobility improvements (not just temporary)
RAILS (Regressive Angular Isometric Loading)
The complementary technique to PAILS that:
- Strengthens newly acquired ranges of motion
- Develops eccentric control in expanded positions
- Locks in mobility gains for permanent results
- Prevents regression of progress over time
Preparing for Class
🎒 What to Bring
- Yoga mat (for comfort during floor exercises)
- Water bottle (or use our water station)
- Comfortable workout clothing that allows full range of motion
✅ What We Provide
- All specialized equipment (rings, TRX, PVC, foam rollers)
- Towel service
- Air-conditioned training environment
- Water station
⏰ Arrival Instructions
Please arrive 5-10 minutes early as parking can be crowded at 10 AM. Late arrivals may miss the CARS warm-up sequence which sets the foundation for the entire class.
Alternative: Consider attending the 9 AM CrossFit class if parking timing is a concern.
Pricing & Registration
🎁 FREE for October Committed Club Members
Earn this class by attending 12+ sessions during October 2025. This is a complimentary reward for using the membership you already paid for!
Learn About Committed Club | Leave a Comment for your free registration.
💵 $20 Drop-In Rate
Open to all SSF members and non-members who want to experience professional mobility training from Alexandria’s most certified mobility coach.
📋 Important Registration Details
- Registration Deadline: October 30, 2025 at 11:59 PM
- Class Capacity: Limited to 10 participants for individualized attention
- Cancellation Policy: Standard SSF booking policies apply – no refunds
Frequently Asked Questions
Do I need prior experience with mobility training?
No! This class welcomes all levels. Paul will provide modifications and progressions appropriate for each participant, whether you’re completely new to mobility work or have experience with FRC principles.
Will this class help with my specific injury or limitation?
While this is a group class focused on general mobility improvement, Paul offers cues and modifications for common limitations. For individualized attention on specific issues, consider booking a Rehab Training session.
How is this different from yoga or stretching?
FRC methodology focuses on building active, usable strength through full range of motion rather than passive stretching. It’s specifically designed to enhance athletic performance and joint health using scientific principles.
Can I attend if I’m not a current SSF member?
Yes! The $20 drop-in rate is available to everyone in the Alexandria community. This is a great opportunity to experience SSF’s coaching quality and facility.
What if I can’t perform certain movements?
Paul will provide scaled options for all exercises. The mobility screens help identify areas to focus on, not exclude anyone from participation. Every exercise can be modified for your current capacity.
Will this make me sore?
You may experience delayed onset muscle soreness (DOMS) from activating dormant muscle groups, but this is different from injury pain. The self-myofascial release component helps minimize post-class soreness.
Can I take photos or videos of the exercises?
Yes! We encourage documenting techniques you want to remember for your own practice. Just be respectful of other participants’ privacy.
Is this the same as a Kinstretch® class?
This class utilizes principles and methods from Kinstretch®, a registered trademark of Functional Anatomy Seminars. Paul Roberts is a certified FRC and Kinstretch instructor. This is not an official Kinstretch® branded class.
What should I eat before class?
There are no specific dietary restrictions. Come hydrated and avoid heavy meals immediately before class. Listen to your body and eat what makes you feel energized.
Will this improve my CrossFit performance?
Absolutely! Improved mobility translates to better positions in Olympic lifts, deeper squats, enhanced overhead stability, and reduced injury risk. Many SSF CrossFit members use mobility work to break through training plateaus.
Discover SSF’s Mobility Services
Beyond this special event, SSF offers comprehensive mobility services for all your movement needs.
🏥 Rehab Training
One-on-one sessions focusing on injury recovery, pain management, and movement optimization. Paul’s extensive mobility certifications make him uniquely qualified for rehabilitation work.
💪 Personal Training
Customized programming that integrates mobility work with strength training for optimal results. Every session includes movement assessment and corrective exercises.
🏋️ CrossFit Classes
Small group training that emphasizes proper mechanics and mobility for safe, effective CrossFit performance. Average class size of 4-8 members ensures personal attention.
🎯 Nutrition Coaching
Pair your mobility work with nutrition coaching to optimize recovery, reduce inflammation, and support tissue health. Mobility and nutrition work synergistically.
Register Today – Limited to 10 Participants
Don’t miss this opportunity to experience comprehensive mobility training from Alexandria’s most certified mobility coach. Registration closes October 30, 2025.
Questions? Contact Us
Phone: (703) 665-5194
Address: 5418 Eisenhower Ave, Alexandria, VA 22304
Serving: Alexandria, Old Town, Del Ray, Kingstowne, Springfield, Arlington, and Northern Virginia
Trademark Disclaimer: This class utilizes principles and methods from Kinstretch®, a registered trademark of Functional Anatomy Seminars. Paul Roberts is a certified FRC and Kinstretch instructor. This is not an official Kinstretch® branded class.
Ready for some beyond stretch!