A. Close Grip Bench press @30X1;8-8-6-4-build ea set ;rest 2min–last 2 sets tough B. Dead-Lift TnG 3-3-3-3; rest 2min –build ea set + For Time 30 Shuttle Sprints (30ft) or 30cal row 30 Burpees 30 Alt DB Snatches 50/35# 30 shuttle sprints (30ft) or 30cal row We have some great news to share with you. We are very proud and excited to announce the addition of Coach Joel Willis to our staff. Joel is not only a phenomenal Crossfit Coach, but a remarkable athlete, knowledgeable, personable and approachable. Here is a brief BIO of him: Joel Willis’ Bio “Look good, feel good, and don’t embarrass me!” On any given day, or night, you’ll hear this motto being shouted, multiple times, by CrossFit Coach/Athlete, Joel Willis. Don’t take it personal. He truly means well. His passion for fitness and health is fueled by his uncanny desire to help athletes, of all ages, excel at their sport. Joel’s goal is to make you a better mover. He’s a can-do-it-all-kinda-guy who loves teaching Olympic lifts and good mechanical movement. He enjoys programming and believes programming should be fun, practical, make sense, flow, and get people STRONGER. Joel has been teaching “CrossFit Movements” since 2010 and personal training since 2008. He competes regularly in CrossFit competitions as well. List of credentials include… CrossFit Level 1 CrossFit Level 2 CrossFit Gymnastics Carl Paoli Freestyle Connection Gymnastics Mark Rippetoe Starting Strength Seminar Greg Everette “Cataylst Athletics” Olympic Weightlifting USA Boxing USA Weightlifting Assistant (Volunteer) Strength & Conditioning Coach to former Head Strength & Conditioning Coach Brandon Beach (Hofstra University) CrossFit Northeast Regional Champion (Team Dynamix) in 2013 & 2014. CrossFit Games Athlete (Team Dynamix) 5th in place 2013 & 16th place in 2014. In the coming days he will be coaching and making the rounds to get better acquainted with you all. Please don’t be shy, make yourselves visible and when you see him don’t hesitate to say “hello” and welcome him. Further announcements will be forth coming regarding Barbell Club, additional Open Floor hours and possibly a Saturday, 8am class. So stay tuned everyone!!! Lot’s of great things coming to CFG and thank you all for being such amazing members, friends and Crossfitters.