Hit Your Next BIG Milestone By Learning The Strict Pull-Up

Achieve Your Athletic Goals Faster
While Preventing Injuries

Access exclusive Performance Plus Programming to master FSP skill faster while also preventing injuries

Become A Better Athlete

Access exclusive Performance Plus programs to master your favorite skills up to 5X faster


Achieve Your First Strict Pull-Up In 5 Weeks Or Less

Hit Your Next BIG Milestone By Learning
The Strict Pull-Up

Access exclusive Performance Plus Programming to master FSP skill faster while also preventing injuries

Become A Better Athlete
Access the 15-minute accessory WODs and achieve your first clean rep in 5 weeks or less



This Is THE Solution You Were Looking For

Many athletes tell us that they've been struggling to achieve first clean rep for months and even years... 
Which is why this skill has earned the title of the first "seemingly impossible" skill of the sport.
Now here's the thing - our experience shows that you DON'T need to drill for several months or years to achieve your first clean rep. 
Especially using band assistance (which actually slows your progress).
But pal, don't keep your head down BECAUSE...
All you need is just a couple of weeks of specific drills that work on your lat muscles & help you develop a strict strength for a full range of motion, for you to achieve first clean rep.
We've spent hundreds of hours designing this signature program and now our athletes' results speak for themselves! 
Since 2015 more than 50,000+ athletes have mastered new skills, improved their gymnastics, fixed mobility limitations, and optimized strength & endurance.
Join us today and get mentorship directly from Games Athlete and Doctor Of Physical Therapy to master this sport faster and with much more fun!

Become A Better Athlete

Small Improvements That Lead To Massive Results

This is what separates us from the rest...

Mastering The Sport On Your Own, Without Direct Mentorship...

  • Takes a much longer time;
  • Leads to infinitely more mistakes;
  • Drives intense emotional rollercoasters more often (things like frustration, hopelessness, or anger).


The question becomes - "How are you different from YouTube coaches or anyone else offering programming online?"

We're glad you asked...



We Develop MOBILE Athletes, Not Just Pile Of Strength

CrossFit is an extremely functional sport with high intensity, yet commonly athletes believe that the lack of strength is what keeps them back.

We bet that more times than not a rock-solid mobility foundation would solve the matter.

THIS is the well-kept secret that has allowed many of our athletes to achieve great results in such a short time.

Mobility is the oil that allows your engine to perform more efficiency...

Training your full range of motion to such an extent, that your muscles forget about the resistance and you're able to crush a lot more reps with cleaner form.

Programming Is Designed As An Accessory Work

Trying to balance life is just a nightmare.

You can always become a better leader, more capable professional, improve your health, spend more time with family, and above all - master this sport.

We totally get it.

And that's exactly why we've spent so much time designing our programs so that they DON'T COMPROMISE TIME FROM YOUR LIFE.

Imagine just spending 15 MINUTES a couple of times a week...
To then experience incredible compound results.

Small changes over time lead to massive results.

That's what we're about.



Most Importantly... We Love Our Athletes!

Community of 1,700 active athletes and we're still growing!

Everything we in our daily basis is based around upon the success of our athletes - ensuring they achieve the best results, in the shortest time, while also having the fun of their lifetime!

Besides that, the sport is already intense and challenging - why not make it more fun & enjoy the time?

Join us to push boundaries, set new records, and have fun in the meantime!


What You Will Learn

1. The 5-Phase FSP Protocol: understand the anatomy of clean and efficient technique;  

2. ​FSP Prehab Exercises: to correct any shoulder or back flexibility dysfunctions, and remove any potential injuries;\

3. ​Games-Level Mobility: you'll learn how to open your shoulders, and back to prepare your body for optimal performance;

4. Beginner-Friendly Drills: you'll learn the key drills, that will help you build the muscle-memory necessary for FSP;

5. ​​FSP Mastery: build the necessary strength, and endurance in your back and arms to achieve your first FSP.

Learn From The Best

Introducing Dr. Zach Long & Games Athlete Pamela Gagnon

Dr. Zach Long


Dr. Zach Long, better known as The Barbell Physio, is an internationally known physical therapist and strength coach. Zach consults regularly with elite weightlifters, CrossFit games athletes, and professional athletes from a wide range of sports. His expertise is in improving sports performance while simultaneously decreasing injury risk factors.

Pamela Gagnon


Pamela Gagnon is a leader in the area of body weight strengthening movements for today’s athletes and is currently a Lead Coach for CrossFit Gymnastics. Her background as a Division I Gymnast and 3x CrossFit Games Masters athlete has given her over 30 years of experience as an athlete & coach. She coaches athletes worldwide on how to implement strength and gymnastics skills to improve their fitness performance.

How does Performance Plus Programming work?

ring dip mobility requirements

1) (Day 1-7) Learn the fundamental techniques

3X CrossFit® Games Athlete Pamela Gagnon and Ph.D. Doctor Zach Long will break down the skills into their most fundamental form, so you focus only on developing muscle groups THAT make your form clean and efficient


"Finally got my first bar muscle-up this morning! It was the culmination of weeks of skills, drills and getting out of my own heads" - @cjh_0416

full body mobility program
2) (Day 14-21) Build the strength and endurance to perform

Most of the time athletes lack the necessary strength and endurance to perform the skill correctly. Using 15-minute hyper-targeted exercises you'll build strength & endurance to master this skill 2X-5X faster than anyone else in the gym.


"The person I want to be in the future is a direct result of the decisions I make today. Improving by the day, even after 40!" - @linzzz22

Overhead Squat mobility requirements
pushup mobility requirements

3) (Day 21-35) It's time to drill your new form

Now you step into the real game! It's time to put your fundaments to the test and create a strong muscle memory for a full-motion exercise. This is when you'll achieve your first clean performance with EASE.


"Finally I stopped avoiding and started the program. Now I can do butterfly pull-ups. As always thanks for your help." - Rebeka

hanstand mobility requirements
4) Progress To The Next Skill
The real taste of victory. Now you know how fast you can master your skills, it's time to move to the next one. We got you covered with 30+ skill-focused programs available just one click away. 


"Got a 17 lb PR on my front squat. Went from 145 to 162! " - @thefitlife_jfaulk

hanstand mobility requirements

Join Performance Plus Programming Now

Achieve your athletic goals by learning from the best in the industry


What you get:

✅ Access to the "First Strict Pull-Up Program"
​​Access to our online "Pull-up" workshop to master the BMU technique faster;
✅ ​Access the 1,200+ athlete Performance Plus Community to share successes, and connect with other athletes;
Direct coaching from Pamela and Dr. Zach
​​Success Guarantee.Master your skills or get your money back (assuming you have the necessary prerequisites and follow the program as outlined)
✅ ​12 months for the price of 8 (Annual membership only)

Monthly & Annual Membership Exclusives:

✅ Everything that's included in the "First Strict Pull-Up" program;
​​Access to the 50+ Performance Plus guided programs to help you master your CrossFit® skills up to 5X faster;
✅ ​Access the 1,200+ athlete Performance Plus Community to share successes, and connect with other athletes;
​ Annual membership: 12 months for the price of 7.
One Time Payment

First Strict Pull-Up Program



One Time Payment.
Success Guarantee.
Most Popular

Monthly Membership

$34.99 /month


Paid monthly.
7-day money-back-guarantee.
Best Deal

Annual Membership

(Save $170 per year!)

$20.75 /month 


Paid annually.
7-day money-back-guarantee.

Renewals and cancellations: Our subscriptions auto-renew, so you'll be charged again each month or year by default. You can stop the renewal at any time: log into your account and change the status of your subscription by follow these directions.

Which One Are You Choosing?


THIS is what we are most proud of

Frequently Asked Questions