a mobility series


This program is designed to help you

feel Limitless.

Find Your Flow 1.0 was so successful that we are bringing it back again in SPRING 2024!


 There will be FIVE weeks, each with a specific joint focus:

Week 1: Hip

Week 2: Knee and Ankle

Week 3: Shoulder

Week 4: Elbow and Wrist

Week 5: Spine


The structure of the sessions will be as follows:

1. Introduction & Education (10-15 mins)

Intro the joint anatomy and how that joint works to produce specific movements (e.g.. we need our hips to be mobile in flexion and rotation in order to squat properly)

2. Movement Flow (45 mins)

… we take you through a guided movement flow. Like a yoga class but with a focus on mobility for the joint we are covering that week. Incorporates movements, positions, and props (rollers, bands, balls, etc.)

 * * * EXTRAS * * *

3. Lifetime access to video recordings of each class

Hosted on Youtube. You will be given a password to access.

4. Post-session handout of our Featured Exercises.

Each session we will select three “Featured Exercises” from the guided flow to share with you on our exercise platform, Physitrack.


Please see below for the FULL logistical details.

Here’s everything you need to know:

Dates / Times

The series will run weekly from April 15 – May 16 2024

There are five total weeks.

There are two weekly timeslots to choose from: Mondays at 7pm and Thursdays at 9am.


Inside Crossfit Closer at 103 Schneider Road


1 hour


$125 for all five weeks* 

OPTIONAL: We are offering pre-session and post-session mobility testing where we will measure your range of motion and give you objective measurements of your mobility. These sessions will cost $75 each. You can choose to do one or both. 



Sessions will be capped at 10 participants.

You may be able to claim through your extended healthcare benefits for chiropractic. In order to do so, you must be a current patient of FLOW Health & Performance, which requires an assessment prior to April 15th. The optional mobility testing mentioned above counts as an assessment! (Need more clarification, just ask!)


Why mobility training?

Enhanced range of motion (ROM): Essential for performing exercises with proper form and maximizing effectiveness of each movement.

Reduced risk of injury: Ensuring that joints, muscles, and connective tissues are prepared for the stresses of various exercises. Including mobility in your warm up can reduce the risk of sprains, strains, and overuse injuries.

Optimized performance: Good mobility is linked with improved athletic performance. Athletes with better mobility can execute movements more efficiently, resulting in enhanced strength, power, and agility.

Muscle activation: Proper mobility practice contributes to better muscle activation. When joints move freely and muscles can utilize their optimal range, they can contract and engage more effectively, leading to more targeted and efficient workouts

Recovery support: Mobility exercises can aid in the recovery process by reducing muscle soreness, improving circulation, and promoting tissue healing – leading to faster recovery between workouts

Mind-body connection: Being mindful of movement patterns and focus on body awareness can enhance overall coordination and proprioception.

Long-term joint health: Practicing mobility work consistently and maintaining mobility as part of a regular fitness routine can help prevent stiffness and reduce the risk of age-related degenerative conditions.

every body

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