1. Burgener Warm-up & loading.
2. Book recommendations.
3. Training your kids.
4. Does barbell spin matter?
5. Movements we don’t, but do anyway.
6. Hormones, Women & Vitamins.
7. 3 Tests of Fitness
8. Pull-up grip.
9. Burpee pacing
10. Training for the Games vs Real Life.
11. The order to learn gymnastics skills.

Javerya is a wife & mother of 3 children. She grew up in Pakistan in a culture that did not really encourage women to engage in physical fitness. Because of this, she did not get into fitness until later in later life. A few years ago she moved to the U.K. with her husband, who got her invloved with Linchpin. This is her story.

1. Progressive Overload explained.
2. Progressive Overload as it relates to CrossFit.

Trae is a husband & soon-to-be father. He works as a Certified Public Accountant & therefore has a very demanding work schedule, especially during tax season. He got interested in fitness at the end of college when he started to gain a bit of weight. He has tried all sorts of workout programs, but they never fully met his needs until he found Linchpin. He has been a Linchpin member for 2 years & looks forward to many more.

1. Key movements to learn first.
2. Zone 2 training.
3. What if you never time your workouts?
4. Ways to program jumping rope.
5. Times for a ruck march.
6. What is high intensity?

Jenny is a mom & a Linchpin member. She has been through a lot & uses fitness as a healthy way to help keep her life on track. Her father had addiction issues & was not present in her life. Her mom suffered from mental illness & also had addiction issues. She was raised by her grandparents & credits them with her upbringing. She is a survivor & a strong woman inside & out. This is her story.

1. Varied Not Random cycles.
2. Helping a new athlete.
3. One warm-up forever
4. Drained from life & CF.
5. Bodyweight loading.
6. L-sit rope climb variations.
7. Is CF's definition of fitness missing anything?
8. Writing a book.

Geoff has been a Linchpin member for many years. He saw advertisements for HYROX races & became intrigued. When a race came to his area he decided to sign up & give it a try. This is his experience.

1. Let's talk about "Murph".
2. Let's talk about pull-ups.
3. Options when you cannot press overhead.
4. Post workout Protein Drink
5. Managing work & rest during training.
6. Improve your running.

Alexandra S. is a wife, a mother to 3 young children & a Linchpin member. For most of her life she battled severe illnesses that repeatedly landed her in the hospital & required multiple surgeries. It was not until many years of pain she discovered the proper way to fuel & move her body. This sparked a massive change that has significantly improved every aspect of her life. This is her story.