1. Linchpin Individual vs Gym Programming.
2. Bench Press.
3. Gyms that follow Linchpin.
4. Handstand Walk modifications.
5. Assigned load vs %
6. New movements in workouts.
7. Pros & Cons of Butterfly Pull-ups
8. RPE vs mathematical intensity.
9. Double-under modifications.
10. How to update your membership option for Linchpin.
11. Overhead pressing strength.
12. Breathing techniques.
13. How many pull-ups  = a rope climb

Keston is a husband, a father, an actor & a Linchpin member. As a young man he loved sports, but found himself in the drama club in high school. This set him on the path of eventually moving to L.A. to pursue an acting career. Since then he has successfully booked roles in ongoing tv series, been involved in movies & does voice acting as well. This is his story.

1. How to go overhead if your ceiling is too low.
2. Tips for early morning workout success.
3. Linchpin Athletics.
4. How often are push-ups programmed?
5. Modulating Intensity. 

Nicholas M. is a husband, a father, a medical technologist & a Linchpin member. He is known for his smile & positive attitude in almost any situation. He wss born, raised & lives in Canada where French is his primary language. He grew up part of an overweight & sedentary family. His father suffered from a heart attack & Nicholas saw himself heading down that same path. This motivated him to take control & change the direction his life was heading. This is his story. 

1. New Year's Goals for 2025.
2. Kipping in a small space.
3. Bar speed.
4. Depth drop vs box jumps.
5. Building out your home gym.
6. Using a road bike vs an air bike.
7. Box Jump alternatives.
8. Swimming.
9. Eliminating early arm pull in lifts.
10. 5 days on, 2 days off schedule.
11. Building false grip strength.

Jack R. is a husband, a father & a Linchpin member. When he was 3 years old he had kidney cancer. At 9 years old he needed to have some ribs removed. He has dealt with the ups & downs of a challenging life & found a way to make health & fitness a priority. This is his story.

1. Touch-n-Go vs quick Singles.
2. Christmas Day Nutrition.
3. Swimming.
4. VNR cycles.
5. Odd objects.
6. Fitness in your 60's, 70's & 80's.
7. Accessory work & gross movement patterns.
8. Resting during dumbbell work.
9. What if you miss a workout?

Joe is a husband, a father & a coach. He coaches at a CrossFit gym & for the US Army. He is a former Marine infrantryman who is Type 1 Diabetic & has another autoimmune disease as well. Fitness & nutrition are absolutely critical to his quality of life & management of this diabetes. This is his story.

1. Needing Help vs Being Helpless.
2. What would I eat if calories did not matter?
3. What would I do if Linchpin did not exist?
4. What does the rest of my family eat?
5. Damper Settings & Drag Factors for the rower.
6. Functional Threshold Power.
7. Favorite holiday traditions.
8. Candlesticks.
9. Gifting a Linchpin membership to someone else.
10. Dropping from the top of deadlifts.

Nasos has been a member of Linchpin since October of 2018. He is originally from Greece, but moved to Sweden for work about 8 years ago. He has a background in Physiotherapy & massage therapy. He has worked with athletes & regular people helping them rehab from injuries, relieve aches & pains & more. He is a new dad to a 4 month old little girl. Fatherhood has forced him to adjust his training schedule, but he is making it happen. This is his story.