Dawn is an Occupational Therapist who currently works with Ukrainian soldiers who have lost arms and/or legs in the war. She helps them learn to use their new prosthetic limbs so they can function in the real world & perform life's tasks. This is her story.

1. Open Heart Surgery & Linchpin.
2. What I wish I knew when I started CrossFit.
3. Weight belts…necessary or not?
4. Odd Objects & the Transverse Plane.
5. Programming Games workouts.
6. Pull-up rep schemes.
7. How long does programming take?
8. Increase your deadlift.
9. Swapping around training days.
10. Wall Walks.

Mike is a husband & father of two children. His life has been a combination of practicing law & serving in politics. He resides in Kansas City, Missouri where he has served the people of that state in various capacities. He talks us through politics as well as his fitness journey.

1. Hand maintenance.
2. Power Clean stance.
3. How to avoid McDonald’s.
4. Dealing with Tendonitis.
5. Pregnancy & core work.
6. Linchpin Test 13 origins.
7. Competitor programming.
8. Programming & AI.

Ken is a Senior Chief currently on active duty in the Navy. He has served 16 years so far & is about to transition to a new duty station in Greece. He got exposed to CrossFit while on deployment & was shocked by how difficult the workout was for him to complete. This sparked his interest & he never looked back. He has been the catalyst for many other Sailors & Marines to join the Linchpin community. This is his story.

1. HYROX racing.
2. Accessory work.
3. Dumbbells & Sandbags.
4. Intentionally “burning out” certain muscles?
5. Distance Conversions for Air Runners.
6. Respect the Heavy Days.
7. Skip the warm-up or Cool down?
8. What if you never Back Squatted again?

Kevin is a husband & a father of a little girl. He spent many years of his life as a coach at various gyms. When he learned he was going to be a father he knew something in his life needed to change. He quit being a coach & became an EMT. This has been a great career transition for him, but his work schedule is demanding. He works two 24-hour shifts each week & still eats well & trains. This is his story.

1. CrossFit brand vs people’s perceptions.
2. How to train during your lunch break.
3. VNR Jump Rope course.
4. Rogue Invitational in Scotland.
5. Linchpin & Soccer.
6. Top CrossFit Journal articles.
7. Tips for someone new to fitness.
8. Switching training days around.
9. Heavy day strategies.
10. Linchpin workout options explained.

Dermot is a husband & a father of two boys. He lives in Ireland with his family & works for the government doing IT work. His commute to the office is 150 km! (93 miles) He does this commute 3 times a week. On those days he gets up & works out at 5:30am. He spent many years as a distance runner, but embraced CrossFit about 10 years ago. This is his story.

1. Linchpin Test 13
2. The VNR 1.5 Mile Run program
3. Front Rack position struggles.
4. Choosing the right workout option.
5. A Better Warm-up
6. How to increase strict pull-ups
7. When to do yoga.