Natalie is a wife, a mother of two & a Linchpin member. She did not have positive role models for health during her childhood. This lead to unhealthy nutritional habits. She started getting herself in shape after a car accident & walked into a CrossFit gym. This lead to her meeting her future wife, taking her fitness seriously & eventually becoming a very talented powerlifter. She has dealt with back surgery, a difficult pregnancy & more, but she has found a way to make her health & fitness a sustainable priority in her life. This is her story.

1. Meal planning & recipes.
2. Thrusters & wall ball shots are hard.
3. How to find your 1RM.
4. Working out in austere conditions.
5. How to get a strict Ring Muscle-up.
6. How to increase strict pull-ups.
7. Polyester Fabrics & micro plastics.
8. L-sit benefit
9. Measuring Fitness in your later years.

Katherine is a wife, a mother to 3 children under 4 years old, & a Linchpin member. She is also currently battling breast cancer & doing chemotherapy. Her doctors have stated that her level of fitness is playing a major role with how well she is tolerating treatment. This journey has redefined why working out is so important for her. It could literally help save your life. This is her story.

1. How to get you 1st box jump.
2. What do I dislike about my job?
3. What is the path for a newbie?
4. How to approach Accessory Work?
5. Who would I most like to do a podcast with?
6. Understanding rest periods for intervals.
7. Linchpin at 3 days a week.
8. Tender collarbones.
9. Struggling with the Squat Snatch.
10. Murph prep.
11. Burpee modifications.

Steve is a husband, a father & a Linchpin member. He grew up racing dirt bikes. That sport lead to a severe injury & eventually getting addicted to pain killers. After years of struggling, Steve entered a rehab program & has been clean & sober for 12 years. This is his story.

1. Fitness as a new parent.
2. Assigned load vs % load.
3. "Death By" style workouts.
4. Rest periods for interval training.
5. Chipper style high volume workouts.
6. Air Bike vs Rower
7. Fitness in your late 40's.
8. An unhealthy addiction to fitness

Steve & Renée are a husband & wife who both follow Linchpin. Steve has a PhD in biochemistry & molecular pharmacology. Renée has her PhD in cell biology. Steve was not particularly involved in sports when he was young. Renée played a wide variety of sports. Even with the demands of hectic jobs & raising kids they found a way to make fitness a priority.

1. Ratio of thrusters to wall ball shots.
2. Cardio without running, biking or rowing?
3. Wendler 5-3-1 + Linchpin?
4. How do I determine the block of training?
5. When to cut weight.
6. Accessory work.
7. Most recommended Linchpin podcasts?

Natalie & Lauren are mother/daughter team that co-own CrossFit Dwell. The gym is located in Georgia & they have had it for 2.5 years. The previous owner was looking to sell the gym, so Natalie & Lauren decided to buy it. They discuss their community, lessons learned & why the choose to use Linchpin programming.  

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