The Accessory WOD

The Accessory WOD

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Crush Your Goals

The extra work you need

"The Accessory WOD" is meant to compliment your daily CrossFit-style WOD by focusing on key areas to push your performance in the gym to the next level: core strength, gymnastics skills, glute strength, back strength, shoulder prehab, and direct arm work. This four-day-per-week plan rotates through these critical areas in short, 10-15 minute accessory WODs.

1. Build the foundation

It takes an organized and well thought out program to increase your capacity and mental toughness. This program will put that all to the test.

2. Kill bad form

Anyone can be a YouTube fitness coach. 3x Games Athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury.

3. Success begets success

Want even more? Don't stop here, become a member and use our 30+ programs to improve your mobility, lifting and endurance too. Be the athlete you know you can be!

Performance Training Done the Right Way


As a physical therapist, I see injuries happen from poor form and overtraining all the time. Athletes attempting bar muscle-ups without a solid plan get injured far too often, leading to them halting their skills training and ultimately not reaching their goals. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best


Pamela is an experienced CrossFit Games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.

Equipment needed:
  • Typical CrossFit style type equipment
  • Rig
  • Barbell
  • ...and more
Program Details:
  • 12 weeks
  • 4x/week
  • 10-15 minutes per day

There’s nothing like the feeling of success!

With the right programming and guidance, you can get there more quickly and crush your competition..

Ready to crush your skills in the workout, when every rep counts? Then, this program is for you!

Inside the app

A personal trainer without the cost

Performance Plus Programming App Screen
Performance Plus Programming App Screen
Performance Plus Programming App Screen

DON’T stop with just one program

Membership includes all of them!

We have an EVER GROWING list of programming designed to make you the athlete you know you can be!

Here's what you get:

An App for Your Phone
All of our programming is delivered via one of the best apps in the fitness industry. No more messing with PDFs. You have the best programming in the world in your pocket.
Have a goal? We have a program for that! Membership includes access to over 30 programs that will help you achieve all of your strength, endurance, skill & mobility goals.
Membership includes accesses to our #Gymnasty twice weekly workouts. These workouts are complete Gymnastics WOD classes. Including pre-hab, skill, strength & WOD.
Membership includes access to our daily “Bulletproof Your Body” Programming. This programming is designed to be a 10 minute overlay for your current programming that is designed to bulletproof your body against injury.
Learn more about membership & pricing