The strength, drills, and tips you need to achieve your goal



Have you been struggling with the following:

  • Toes to bar
  • Kipping skills
  • Bar muscle-ups (that dreaded chicken wing!)
  • Efficient Ring Kipping

Struggling with controlling your kip? Feeling frustrated that you have that extra swing in your ttb? Or chicken wing in your bar muscleup?

Wishing you could RX that WOD and build better strength & control?


Then you need this program!

There’s nothing quite like the feeling of achieving your goals.


With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.


Whether you’re getting ready for a competition or just want to get stronger, we’ve got the step-by-step guidance you need to take your kipping skills  to the next level.


4 weeks of drills and prehab exercises for $29.99

Building Lats to Fly

Lats & straight arm strength are an important part of maintaining healthy and strong shoulders, and control in your movements.

Join leading gymnastics expert Pamela Gagnon and Dr. of Physical Therapy Zach Long. Pamela is an experienced CrossFit games athlete and a leader in the world of gymnastics technique. Zach covers prehab and strength expertise to get stronger while avoiding injury.


4 weeks of drills and prehab exercises for $29.99

  • What You Get

    • Drills and prehab mobility written by the pros that will help you gain mobility and flexibility so you can work at your maximum capacity.
    • An app for android and iphone to bring along wherever you work out
    • Workouts that last around 10 minutes each
    • 4 weeks of workouts, 4 days per week
    • A variety of exercises, strength progressions, and drills to build your lats.

Take a look at some of the exercises you’ll see in our Building Lats To Fly Program

A manageable program you can commit to



You don’t need to have an extra 2 hours to dedicate to mobility training— on top of the training you’re already doing. You’ll only need 10 minutes a day, 4 times a week to complete these exercises and see results.


We have given you a step by step guidance for optimal results

Guaranteed Results


We’ve seen hundreds of people find success in our programs. But if you’re not happy, we’re not happy. We’ll give you a refund — no questions asked.


Equipment needed: light band, PVC, sliders, rig, KB, post or rig post, low rig, foam roller, barbell with 2 plates, rings, box/bench

Ready to build lats to fly?