Building Lats To Fly



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.


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.


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

A manageable program you can commit to


You don’t need to have an extra 2 hours to dedicate to lat strength 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.