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.

1. Help! I'm too muscular!
2. Improve your push/split jerk.
3. Improve your pull-ups.
4. Oly heavy day modifications.

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.