CrossFit Movement and Mobility Trainer Course

Posted on October 8, 2025 by pat.burke

MBS CrossFit
10900 W 120th Ave
Denver , Colorado 80021
United States
Map and Directions

 

SIGN UP HERE

 

Course Description
This one-day seminar is a hands-on, movement-theory-based workshop in which coaches and athletes are exposed to the principles of Kelly Starrett’s movement and mobility method of resolving pain, preventing injury, and optimizing athletic performance.
Performance can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also to the majority of athletes and coaches. This course exposes attendees to a systematic approach to making these factors visible. This course illuminates common movement errors that can cause injury and reduce an athlete’s speed, power, endurance and strength. This course teaches anyone – be it a weekend warrior, professional athlete, or someone wanting to be free from current restrictions – how to best maintain natural function and harness genetic potential.

 

Schedule
• 9 a.m.-5 p.m. with a 45-minute lunch break
• Arrive at 8:30 a.m. to check in.

 

Prerequisites
None.

 

To Bring
• Printed version of the registration receipt.
• Government-issued photo ID.
• Suitable clothes for working out.
• Snacks and fluids, as well as a meal if you do not plan on going off site during the lunch break.
• Paper or a notebook for note taking.
• Two lacrosse balls taped together or a MobilityWOD Gemini*.
• A single lacrosse ball*.
• A VooDoo Floss Band (or a friend with a Voodoo Band)*.
• A larger ball such as a softball, MobilityWOD Supernova, or a rubber Princess Ball often found at a drug store*.
• A green Jump Stretch band or friend with a green Jump Stretch band (a bike tube will work in a pinch, but we encourage you to have a proper band). We think the most universally useful band is the Green Rogue Monster Band.*

*Most of these items can be found here at MBS CrossFit and are available for use during the clinic.

 

Credentials and Requirements
To receive a Mobility Trainer Certificate, one must:
1. Hold a valid and current CrossFit Level 1 Trainer Certificate (or a CF-L3); and
2. Attend and participate in all parts of the Mobility Trainer Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.

 

Certificates
Received at the completion of the seminar.

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2/13/15

Workout of the Day
A) 3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

B) 3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

C) Foam roll
- calves, hamstrings, quads, lats

Post your scores to the Whiteboard.

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WOD Workout Archive »

2/13/15

Happy Friday CrossFitters!

Today we will be working along with the WOD class to further build friendships and community. Lets use this opportunity to introduce ourselves and greet new people, not to mention get a kick butt workout it.

-Coach Ben

 

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

 

Strength/ Skill:

3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

 

WOD:

3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

Posted in | Leave a comment

CF1 Workout Archive »

2/13/15

Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power Clean - 1 set of 5. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push Press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back Squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Superset for 2 sets : Single-Arm Dumbbell Row x 10, max dips.
Post Scores to the Whiteboard

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Strength Workout Archive »

Welcome to MBS!

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

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