1. Tips to enhance recovery.
2. Is walking 10k steps necessary?
3. Grips
4. Help…I can’t do a Pull-up!
5. When to use a weight vest.
6. Strategy for “Death by” workouts.
7. Golfer’s elbow.
8. Coming back from double knee surgery.
9. Air bike with broken monitor
10. Prepping for a Marathon Row

Melanie is a Data Systems Archival Analyst, a birth doula, a post partum doula, & an infant care specialist. Needless to day, she is a busy woman with a hectic schedule. She excels at being available to people during critical & pivotal times on their lives. This is her story. 

1. How & when to learn a new skill.
2. Thoughts on the CrossFit brand.
3. Linchpin Test 13.
4. What is “Wizard Pepper”?
5. Good substitutes for Deadlifts.

Craig is a husband & a father. He lives in Melbourne, Australia & grew up as a swimmer. Over the decades he let his fitness slip away & then decided to regain it. He has been living a vegan lifestyle for roughly 10 years. He loves hiking & has tackled the famous 211 mile John Muir trail. This is his story.

Tabitha grew up playing tennis & basketball. In college she did Dragon Boat racing & even represented the U.S. in Hong Kong. She also spent time doing long distance running before finally developing a love for CrossFit. When her gym in L.A. closed, she began working out at home & discovered Linchpin. This is her story.

1. Unhealthy obsession with being healthy
2. Are complex movements really necessary?
3. Box jumps on heavy days.
4. Competition vs longevity.
5. Recovery strategies.
6. No room to run.
7. Does the order of workouts matter? (Comes up twice)
8. Run a marathon with Linchpin?
9. Help! My doctor told me not to squat heavy.
10. “High Intensity” in real terms.
11. Movement modifications.
12. Linchpin & BJJ.

Scott is a husband & father of 3. He served a 20 year career in the Air Force flying aircraft such as the B-52, MC-12, E-11, E-4 & others. Plenty of time during his career was spent in harsh conditions away from his family. These days he is a civilian who flies for FedEx & enjoys being able to spend time with his family. This is his story.

Jean has been a Linchpin member for nearly 6 years. He was recently elected to the Halifax Regional Council in October 2024. He is doing his very best to leverage his communications background & fitness IQ to navigate his new role in politics. His work schedule is demanding & unpredictable, which makes fitness challenging. This is his story.

1. How to get stronger with limited dumbbells.
2. Rower vs Bike Erg vs Air Bike
3. 1RM's after 40 years old.
4. Linchpin & Rugby.
5. Workout in AM, accessory work in PM.
6. Modifying distances based on gender.
7. Slam balls.
8. What does being "Quad dominant" mean?

Mark is a husband and a father who does Linchpin, while also coaching at an F45 gym. He has worked his entire life in the electro-mechanical technology field for various chemical industries. He shares insight into his occupational history as well as telling us the difference between F45 & CrossFit in his opinion.