Iron Flag Barbell is an 8-week program which focuses on developing strength, power and efficiency in the weightlifting movements, The Clean and Jerk and Snatch.  Over the course of 8-weeks the athlete can expect to be given 2 remote workouts a week and meet for 1 class a week with Olympic Lifting Coach Connor Riley. Workouts will involve drills and partial movements, as well as, accessory exercises to improve stability and strength through full range of motion.

Meet Coach Connor

Connor started his coaching experience at Western Illinois where he taught an Olympic weightlifting class.  He truly has a passion and love for the sport so from the University of Illinois- Chicago Strength and Conditioning Center where he trained/coached division 1 athletes. He’s been weightlifting for over two years now and at his very first competition he qualified for collegiate nationals. Connor is also experienced in personal training for over 6 years.


  • Bachelor of Science in Exercise Science
  • USAW-L1
  • First Aid/CPR/AED (America Red Cross)


This program runs every 10 weeks. The next cycle will begin Sunday, September 8th @ 9am.

Reserve Your Spot Today

Private Coaching: Coach Connor offers private 1:1 coaching.

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Member Rate: $150 for 8 week program

Non-Member Rate: $300 for 8 week program

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