1. Improving cardiovascular fitness.
2. Thoughts on leadership.
3. Accessory work.
4. The current state of CrossFit.
5. Banded pull-ups.
6. Improving pull-up capacity.
7. Why should you modify a workout?

Kay is an amazing woman who has been active her whole life. She started training in CrossFit when she was 58 years old. She got her first box jump at 59 years old. She was searching for a supportive online community to call home & chose Linchpin. This is her story.

Ben B. studied International Relations in college. He wanted to get some real world experience in this topic, so joined the Peace Corps as a volunteer. He spent all of his time in a small town in Ethiopia helping out the local community. When he was there he was doing Linchpin workouts & he would have to run 2 miles in order to do pull-ups from a tree. This is his story.

1. How are the goal times determined?
2. Would I change about the Open?
3. When is Linchpin Test 13?
4. Help! I can't squat!
5. Do you need to know your 1RM?
6. Scaling & modifications.
7. What if you never kip?
8. What type of bike do I recommend?
9. Is an Air Bike necessary?

Mark is a husband, a father & a Linchpin member. During his time in the U.S. Army he deployed to Iraq. The vehicle he was in got ambushed & blown up. This resulted in several injuries, including a traumatic brain injury. This caused him to be medically retired from the military & he started a new life. Mark shares his story in this episode. 

1. Does "Crash & Burn" have value?
2. Bodybuilding movements.
3. Resetting PR's.
4. Pacing on the bike & rower.
5. Does the order of workouts matter?
6. Significance of the 21-15-9 in CrossFit.
7. My biggest challenge with Linchpin.
8. Is CrossFit better than Powerlifting?
9. What's the point of Wall Walks?
10. Keys to maintaining motivation.

David is a husband, a father of 3 kids, a law enforcement officer & a Linchpin member. He first dabbled in CrossFit back in 2010. Since then he has been a member of several different gyms. Now he works out at home & tries to do between 3 to 5 workouts a week. This is his story.

1. CrossFit is For Sale.
2. What happens when you don't PR?
3. Training for a specific sport or event.
4. How much do I actually sleep?
5. How to get your chest ready for the beach.
6. Ideal height for box step-ups.
7. How high should your pull-up bar be?
8. How to sub Jump Rope for Running.
9. History of the Linchpin Tests.

Blake is a husband & a father to 4 kids. For as long as he can remember he has struggled with his weight. At 5'9" tall he has been as heavy as 270 lbs & as light as 185 lbs. He has tried all different nutritional strategies as well as plenty of different workout programs. He has found a place to call home in the Linchpin community. This is his story.

1. What to do on "Rest Days"?
2. Purpose of the "Suitcase Carry"?
3. Ring MU's vs Bar MU's.
4. When to do Accessory work?
5. Split Snatch vs Squat Snatch.
6. Choosing 3 workouts a week.
7. Kickstand squats.
8. How to improve pull-ups.
9. Fitness goals as you get older.