About This Program

“The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”

This famous quote from Pat Sherwood is written on the walls of countless CrossFit gyms all around the world because it perfectly summarizes what should be happening during every class at your gym. Pat is well known in the CrossFit world for creating effective and FUN workouts that make you extremely fit without leaving your member’s knees, backs & shoulders feeling beat up.

The Linchpin private track for Gym Owners offers programming that is intentionally & intelligently designed to keep your members happy, healthy & their quality of life as high as possible whether they are 25 or 65 years old. A key element of how we do this is by NOT overtraining them. We pour our heart and soul into one workout a day…& the rewards are tremendous.

The gym owners subscription delivers programming 6 days a week, Monday through Saturday. Every day also comes with a purposeful, well thought out warm-up which is often different than the warm-up you would see on the Linchpin Individual track. This is because the gym owners subscription is catered to the logistical needs of running classes with 10-20 people or more. The daily warm-ups in the individual track work wonderfully for one or two people working out in their garage gym, home or apartment, but are not meant for large groups of people.

The Gym Owner’s subscription includes a highly detailed Lesson Plan for the daily workout. (example provided below) The lesson plans are written by a team of experienced trainers who run classes for a living and are reviewed by a Level 4 CrossFit Coach. They are absolutely fantastic and will be a tremendous asset to your staff. We worked extremely hard to find the perfect amount of information to provide. We feel we have found the right balance to give coaches all the guidance they need to run a top notch, professional class while still allowing their own style and personality to shine. Using the daily lesson plan is of course optional, but we think you will enjoy it very much.

Key aspects of the Lesson Plans are:

  • The Daily warm-ups are adjusted, if needed, to function in a class/gym environment
  • Notes to Coaches are included in every plan with one area of Coach Development
  • Scaling options are provided
  • Whiteboard notes/set-ups points are included
  • Managing the timeline is broken down

Our private track for affiliates is only $85 a month with no long term commitment. It provides a detailed warm-up, 5 different workout variations, optional accessory work, cool down & stretching, instructional videos explaining all aspects of that day’s programming & more.

About This Program
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin

Our Guiding Principles

  • At Linchpin we believe in Intensity over Volume.
  • We embrace variance. We want your members to be well rounded.
  • We remove ego & that helps everyone make smart decisions.
  • We understand “Scaling” is not a bad word, as a matter of fact, intelligently scaling or modifying a workout is not only a critical factor for safety, but it is also a necessary & essential part of your long term fitness journey. Long story short….we encourage scaling. Scaling is cool!
  • We give Heavy Days the respect they deserve. On those days we just go heavy. There is no other workout crammed in. That way we don’t rush it...we focus on doing it right and we reap the benefits. This also allows your training staff not to be rushed or overwhelmed trying to cram too many things into one session. Your members will benefit because your training staff will have the time needed to provide professional level coaching.
Our Guiding Principles
0.00 One Time
10 Weeks of btwb

Something For Everyone - 5 Different Options

Every day we provide a detailed warm-up, 5 different workout options, goal times, demo/educational videos, optional accessory work, & much more. While all of these options are provided, we focus the class instruction, lesson plan & timeline on the “Rx’d Workout” & provide the necessary scaling options. The daily dumbbell & no-equipment workouts are great options you can give your members when they are traveling for work or on vacation.

The 5 daily workout options are…

  1. “Rx’d Workout” = this is the workout of the day.
  2. “Wild Card Option” = this option falls between Rx’d & Scaled.
  3. “Scaled Option” = reduced loading, fewer reps and/or simpler movements.
  4. “Limited Equipment Option” = dumbbell version of the workout.
  5. “No-Equipment Option” = all you need is your body & the ground.
Something For Everyone - 5 Different Options

Fun, Community & Support

Our focus is long-term health & fitness, having FUN, & engaging people in the most positive & supportive global community possible. The time your clients spend working out should be one of the best hours of their day. It should not be stressful, they should look forward to it. We believe “scaling/modifying” workouts to meet their needs is cool. We remove ego & help people make smart decisions, so their knees, backs & shoulders feel good. We want your members training for the rest of their life, not just for a year or two. If you want to get fit, have fun & be supported by incredible people from all around the world focused on long term health & happiness, then welcome to CrossFit Linchpin.

Fun, Community & Support

Example Session

Daily Video

Warm-up
2 Rounds, not for time of:
50 Double-unders, Single-unders or Jumping Jacks
5-7 Shoulder Pass Throughs, pvc pipe
5-7 Band Pull-aparts
5-7 Scap Pull-ups
5-7 Kip Swings
5-7 Ring Rows, Pull-ups, or low-ring muscle-ups
1 x Burgener Warm Up with empty bar (45/35)
10 Push Press, empty barbell
10 Hanging Knee Raises with 1-second pause at top (or V-ups or sit-ups)

Workout of the Day - Rx’d
For time:
30 Toes-to-bar
25 Dumbbell Push Press
5 Rope Climbs, 15 ft.
25 Dumbbell Push Press
30 Toes-to-bar

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
Or use a 115/75 barbell

**Super Fitness Robot time / rounds:
5:30 or less

**More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 or less

Wild Card Option
For time:
30 GHD sit-ups or Toes-to-bar
25 Dumbbell Push Press
15 Ring Muscle-ups
25 Dumbbell Push Press
30 GHD sit-ups or Toes-to-bar

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells
Or use a 115/75 barbell

Scaled Option
For time:
30 Hanging Knee Raises or Sit-ups
25 Dumbbell Push Press
25 Pull-ups or Ring Rows
25 Dumbbell Push Press
30 Hanging Knee Raises or Sit-ups

Men: Two 35-lb. dumbbells
Women: Two 25-lb. dumbbells
Or use a 75/55 barbell

Limited Equipment Option
For time:
30 Toes-to-bar
25 Dumbbell Push Press
25 Chest-to-bar Pull-ups
25 Dumbbell Push Press
30 Toes-to-bar

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

No Equipment Workout
For time:
30 V-ups
50 Hand-release Push-ups
2 minute plank hold
50 Hand-release Push-ups
30 V-ups

Accessory Work (optional)
Overhead Carry
Use 2 dumbbells / kettlebells, or one barbell
3 x 100 feet. You choose the load.
Or…
Turkish Get-Ups
3 Rounds of:
5-7 Turkish Get-Ups, Left-arm
5-7 Turkish Get-Ups, Right-arm
*Rest 1-2 minutes between rounds
*You choose the load.

Hold chin over pull-up bar:
Accumulate 2 minutes

Cool Down & Stretching
Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch.
Cobra Stretch - abs, 1-2 minutes
Chest & Pec, hands behind, hold 1-2 minutes
Frog Stretch, hold 1-2 minutes

0.00 One Time
10 Weeks of btwb
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin
CrossFit Linchpin

Additional Programs

Individual
Individual
$14.00 / month

Get fit, have fun & be done in less than an hour. Warm-ups, 5 different workout options, accessory work & much more. Designed for real people with busy lives.

Learn more