Dynamic Mobility with Animal Flow
Classes every Sunday at 10 am
Starting Oct. 25
Austin’s weekly mobility class is taught by Animal Flow L1 instructor Colby M. White. The class uses low-impact, ground-based movement to explore mobility, coordination, stability, and body control. It is a practical and enjoyable way to move, learn, and complement your regular training.
All fitness levels welcome.
No CrossFit or Animal Flow experience required.
Separate MovementLink class; no CrossFit City Limits membership required.
Drop-in and membership options available. Packages start at $25 per class
Class pricing
5-Class Package
Choose any 5 classes that fit your schedule!
$150
Recurring 4-Class Membership
Current Founding Member Perks:
Bonus 1-on-1 form review session every cycle
Video previews of weekly flows
Custom flow designed for you
$100
Single Class Drop-in
For those wanting to check out a class.
$35
Why Dynamic Mobility
Training is not only about effort. The way you move also matters. When certain positions feel limited or unfamiliar, exercises and everyday movements can feel less comfortable or more difficult.
This class provides time to practice controlled movement through different ranges of motion. The goal is to use Animal Flow principles to help you develop greater awareness, confidence, and control while moving at a pace that works for you.
Why Ground-based Movement
Most adults do not spend much time moving on the floor. Ground-based exercises offer a different way to practice balance, coordination, mobility, and body control.
The floor provides useful feedback as you explore different positions and transitions. You can slow down, adjust the range of motion, and focus on technique without relying on heavy equipment.
These skills may complement activities such as strength training, CrossFit, sports, and everyday movement. Each class includes options so you can work at an appropriate level for your experience and comfort.
What to expect
Each 60-minute class follows a clear progression:
•Warm-up and joint preparation
•Technique-focused movement practice
•Flow practice to link movements together
The flow portion adds a coordination challenge as you connect individual movements into longer sequences. Colby provides demonstrations, progressions, and adjustments to help participants approach the practice at their own level.
Results
With consistent attendance, this Dynamic Mobility class may help you:
•Improve mobility, flexibility, and coordination
•Build core strength and full-body control
•Move with better balance and confidence
•Reduce stiffness in hips, shoulders, and back
•Support recovery and long-term resilience
This class is built to complement regular training like CrossFit. Better mobility and control lead to improved body positioning, which in turn improves power output and efficiency. This reinforces mobility gains to help you keep progressing with less wear and tear.
In a few weeks you'll feel more comfortable in positions like the bottom of a squat and move with more control during movements.
FAQ
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Dynamic mobility refers to actively moving through a joint’s available range of motion while maintaining control and stability. Unlike static stretching, it involves movement and coordination. Ground-based exercises such as bear crawls and crab walks provide a fun way to practice these skills.
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The class uses Animal Flow principles to improve mobility, stability, coordination, and body control. Each skill transfers to other training like CrossFit, strength training, sports, and everyday movement.
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The class is appropriate for all fitness levels, including beginners, CrossFit athletes, desk workers, and anyone wanting to move better.
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Classes are held Sundays at 10 AM at CrossFit City Limits (5206 Eilers Avenue, Austin).
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No. The class includes foundational movements and progressions for beginners as well as experienced participants.
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No. CrossFit experience is not required. This is a separate MovementLink class; no CrossFit City Limits membership is required.
Questions about Dynamic Mobility and Animal Flow?
Contact us if you have questions about the class, pricing, or registration.