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.

Alainna leads a busy life. She is a wife & a mother of two little girls. Her occupation as a dental hygienist means she is caring for people all day long, & then has to go home & care for her family. She is committed to being strong & healthy for herself, as well as her family. She gets up early in the mornings to make sure her workouts happen. This is her story.

1. Weightlifting Shoes.
2. An unhealthy obsession with being healthy.
3. Fitness Freedom.
4. Lifting or Cardio…pick only one!
5. Why are push-ups so hard?
6. Mobility work into the accessory work?
7. The best coach I ever had.
8. Introducing a friend to fitness.

Darcy is a hard working, driven single mom with a teenage daughter. She spent many years of her life in difficult, physically demanding professions that historically were dominated by men, such as being an aviation mechanic. After years in that profession she transitioned to being a teacher. She finally has landed her dream job that blends the worlds of aviation & education. This is her story.

1. How to push past your limits.
2. Working around a busy schedule.
3. Strategy vs Cheating.
4. Can you be Fit & Fluffy?
5. Maintaining hook grip.
6. Banded Pull-ups
7. Pacing longer workouts.
8. Extra Lifting. 

Connor is the owner of CrossFit Winnebago. He tried several different programming options for his gym before deciding that Linchpin was the best choice. This is his story.

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.