Charles D. is a Linchpin member living in a 55+ community in Florida. He is about to turn 67 yeals old. He has been following Linchpin for years & feels he is in the best shape of his life. He still hits PR's & does "Murph" every year. His body feels great & he has no aches & pains. This is his story.

1. Is CrossFit dangerous?
2. Goal times.
3. Do I like the Semifinal workouts?
4. Snatching...is it necessary?
5. Warming up & cooling down.
6. The Ski Erg
7. Improve your running technique.
8. Accessory work.
9. Central Nervous System & rest.
10. Linchpin & "Murph".

Elizabeth S. is a wife, as well as a mother of a 4 year old boy. Growing up, her family owned & operated an ice cream shop. This family business not only tempted her with delicious treats, but it also taught her a solid work ethic. She has never considered herself an athlete & often places demanding expectations on herself regarding workouts. After the birth of her son she is exclusively working out at home & has found a way to include fitness in a busy life.

1. VO2 Max
2. Morning Crew or Late Night Workouts?
3. Box Jump Overs vs Box Jumps
4. Strict Pull-ups & other goals.
5. Lunges for distances vs specific steps.
6. How not to tear your hands on pull-ups.
7. 3 weeks of squatting.
8. Strict vs Kipping Toes-to-bar.

John W. is a family man with 3 kids. He has dealt with heart issues since high school. This lead to him have two separate Open Heart Surgeries. Through all of this he has maintained a positive attitude & is committed to long term health & fitness. He is also one of those rare people who actually LOVES burpees! This is his story.

1. Tapering for a Competition
2. Next level gymnastics.
3. More burpees!
4. Efficient warm-ups.
5. The 5-on, 2-off schedule.
6. Deload weeks.
7. Using a Non-Concept2 Rower.
8. Rearranging Rest Days.
9. What to do when working out is not fun anymore.
10. Scaling workouts.
11. Is Linchpin ok for a beginner?
12. Strict gymnastics.

Jim is a family man with 3 kids. They live in Norfolk, Englad. He spent most of his life working on offshore oil rigs as an electrician. He has ruptured his achilles tendon multiple times over his life while playing sports & still deals with it to this day. He is also a self proclaimed "program hopper" that has decided to call Linchpin his home. This is his story.

1. Improving cardiovascular fitness.
2. Thoughts on leadership.
3. Accessory work.
4. The current state of CrossFit.
5. Banded pull-ups.
6. Improving pull-up capacity.
7. Why should you modify a workout?

Kay is an amazing woman who has been active her whole life. She started training in CrossFit when she was 58 years old. She got her first box jump at 59 years old. She was searching for a supportive online community to call home & chose Linchpin. This is her story.

Ben B. studied International Relations in college. He wanted to get some real world experience in this topic, so joined the Peace Corps as a volunteer. He spent all of his time in a small town in Ethiopia helping out the local community. When he was there he was doing Linchpin workouts & he would have to run 2 miles in order to do pull-ups from a tree. This is his story.