Back Squat 1 x 5

Deadlift 3 x 5

"I am still looking for the modern equivalent of those

Quakers who ran successful businesses,

made money because they offered

honest products and treated their people

decently ... This business creed,

sadly, seems long forgotten."

~ Anita Roddick

Training Video

CrossFit Coaches Prep Course

Close Grip Bench 3 x 3- 6

Max Rep Various Pushups x 4

50 Burpees

"A man's action is only a picture book of his creed."

~ Arthur Helps

Training Article

Click here to read "Unconventional Workout - Triceps"

2K Row

"I will train with fire in my eyes."

~ Part of The Underground Creed

Training Video

Click here to watch Lauren Plumey at the Hybrid Challenge

Max Rep Back Squat

Heavy Good Mornings x 30

(break up as needed)

"The close minds out there hear what they want to hear."

~ Paul Chek

Training Article

Click here to read "Sucker Punch: Paul Chek"

Bench Press 3 x 3 - 6

Chin-ups 3 x Max

(Adjust width of grips)

DB Rows 3 x 6 - 10

Barbell Curls 4 x 6 - 10

Max Rep Close Grip Pushups

"I understand that this is a battle, I am here to dominate, nothing less. Sitting down ... lying down ... these are not options."

~ Part of the Underground Creed

Training Video:

"Pay It Forward" Steve's Club visits The Underground.

Overhead Squat 7 x 2

Push Press 5 x 3

AMRAP 5:00

5 Pullups

10 Dips

"There would be no passion in this world if

we never had to fight for what we love."

~ Susie Switzer

Training Article

Click here to read "Free Time" an uncensored great read by Dave Tate.

50 Sandbag Turkish Get-ups

"The hard work harder, the strong grow stronger,

and when they come together they form a bond."

~ Unknown

Training Article

Click here to sign up for the "The Narberth CF Run."