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



Have you been struggling with overhead mobility during overhead lifts, snatches, presses and even handstands?


Are you working hard every day at the gym but not seeing improvement in your ability to press more weight without pain due to the lack of mobility?  


Wishing you could RX that WOD and build better mobility?


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 overhead mobility to the next level.



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

Overhead mobility is an important part of maintaining  healthy and strong shoulders, thoracic spine and pain-free wods.


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.



-foam roller

– Pull-up bar


-2.5-5lb plates, barbell (sub with KB/DBs)


– resistance bands


A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to increasing overhead mobility— 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.

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.