2-10-17 “Hamilton”

namesake photo

U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.


  • 3 Rounds For Time
  • 1000 Meter Row
  • 50 Push-Ups
  • 1000 Meter Run
  • 50 Pull-Ups

I know it’s not really running season yet so you’re more than welcome to sub the run for another row. Please scale this wod as needed, maybe even pack a lunch:).





Announcement !

UAC Fit is hosting an Olympic lifting clinic Feb. 18th. I think it’s a great opportunity for anyone looking for a little extra help with their lifts. It starts at 10a.m and the cost is $20. If you want more info we have flyers at the box or ask a coach. Lets get a big group and go represent Iota!


Bench Press
30 sec Handstand hold
30 tricep pulldowns

50 Doubles (2:1 singles)
25 Kettlebell Clean and Press (53/35)
40 Doubles
20 Kettlebell Clean and Press
30 Doubles
15 Kettlebell Clean and Press
20 Doubles
10 Kettlebell Clean and Press
10 Doubles
5 Kettlebell Clean and Press


12 min EMOM
1 Hang Snatch
1 Snatch Balance
1 Hang Squat Snatch
The goal for this is to practice
getting under the bar quickly.

90 sec on 1 min rest
9 Deadlift (165/115)
6 Hang Clean
3 Jerk
AMRAP Bar facing burpees
for the remaining time
*score total number of burpees*


600m Row
30 Russian KBS (70/53)
40 Med-ball Sit-ups (20/14)
600m Row
40 Med-ball Sit-ups
30 Russian KBS
600m Row

Post Wod Lift
5X2 @ 90-95% of 1 RM
100 Good Mornings with a band


namesake photo


Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

12-11-15 Jack



Fitness Challenge Update!

Everyone who is competing needs to turn in their food logs up to this point so we can get a count on your points, please try to have them to Daryl or Missy by the weekend. If you’d like to you can e-mail them to us at iotafitness.dm@gmail.com

50 Calorie Row
50 Wallball (20/14)
40 Calorie Row
40 Wallball
30 Calorie Row
30 Wallball
20 Calorie Row
20 Wallball
10 Calorie Row
10 Wallball

Post Wod
Gymnastics Skill Work
Ring Muscle-ups
If you’ve got them try to do a few weighted.
If not get with the coach to learn progressions.
Have fun with it.