Mike Burgener, Head Coach Crossfit Olympic Weightlifting Certification Program, says about Don McCauley “very knowledgeable coach who has a passion for coaching and teaching!”
Spend one day with us. We will fix your technique. You will lift more weight!
You will own these lifts.
One of the WOD’s for Monday: “100 Burpee Donation WOD”. Any burpee allowed- Burpee pullup, Burpee boxjump, Burpees over the bar, and plain ol’ Burpees! We will video! Looking at 9:30am and 5:30pm. The current count is over 7,000. Come on and give a guy and hand!
Help Craig Burke do Burpees
Help www.MetConPhotos.Com and Crossfit Iron City help Craig Burke do the burpees from this FaceBook post: http://www.facebook.com/photo.php?fbid=365947036752180&l=5a0bf62554
Page: 55 like this
4 Rounds: Run 400m, 15 Thrusters (95/65), 15 pullups.
No class this Saturday- Sorry! Regular weightlifting class next Saturday.
WOD-5 ROUNDS: 15 SUMO HI PULLS(75/55), 15 SAUSAGE SLAMS, 10 JERKS (5 EA FOOT)
“What’s Next?” What we have here folks is a chipper. 
Going foward, backward, kettlebells, pullups, and more! Come by and get the full experience.
5 ROUNDS:
5 P. CLEAN & PUSH PRESS(110/65)
10 WALL BALL
20 BURPEES
40 JUMP ROPE
5 ROUNDS:
5 DEADLIFTS(220/150),
10 TTB,
15 PARA. DIPS,
.1 RUN
