CrossFit is: “constantly varied, high-intensity functional movement.” This is our prescription. Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements–i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges–i.e., unknown and unknowable events–is at odds with fixed, predictable, and routine regimens. 

These group classes are the core of our gym. They welcome the beginner to advanced or elite athlete. The variety in movements, time domains, loading, and repetitions throughout the weeks and months will give attendees a large, well rounded, base of fitness. Each class is run the same throughout the day and will include the following:

  • General Warm Up
  • Specific Warm Up & Instruction of Movements
  • Scaling Options & Review of Programmed Workout
  • Coaching During the Workout to Ensure Safety and the Proper Intensity
  • Cool Down & Accessory Work

We do not cap our class sizes, rather we allow you to choose which class time works best for you each day. Class sizes can vary from 2-15 depending on the day and class time.

We proudly use Crossfit Linchpin programming here at Ergo.


Linchpin does not have a strength bias, we do not have a gymnastics bias, nor do we have a conditioning bias. We have a long term health and fitness bias.


We train in a manner designed to keep you happy, healthy and your quality of life as high as possible whether you are 25 or 65 years old. A key element of how we do this is by NOT overtraining you. We pour our heart and soul into one workout a day…and the rewards are tremendous.


In my humble opinion, far too many people have fallen into the “more is better” trap and are exposing themselves to an unnecessary and potentially injurious amount of training. Or they believe the fallacy that before every workout you should do a heavy lifting session. That is not an effective manner to develop fitness or stay healthy and therefore it is not what we do.


 -We embrace Intensity over Volume.-


-We embrace variance. We want you to be well rounded.-


-We remove ego and that helps us 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 and 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.


The time you spend working out in the gym or your garage should be one of the best hours of your day. It should not be stressful It should be fun, you should look forward to it.


If you want to get fit, have fun and be supported by an incredible global community focused on long term health and happiness then welcome to CF Linchpin.  – Pat Sherwood