2:00 AMRAP: Echo Bike Calories Rest 1 Minute 2:00 AMRAP: 10 Single Dumbbell Box Step-ups (50/35) 10 Burpee Box Jumps (24″/20″) Rest 1 Minute 2:00 AMRAP: Echo Bike Calories Rest 1 Minute 2:00 AMRAP: 10 Single Dumbbell Box Step-ups (50/35) 10 Burpee Box Jumps (24″/20″) Rest 1 Minute 2:00 AMRAP: Echo Bike Calories Score: Total
6 Rounds For Time: 15 Toes to Bar 40 Double Unders 18-15-12-9-6-3 Power Cleans – Rest 1:00 Between Rounds- Rd 1: 95/65 Rd 2: 115/85 Rd 3: 135/95 Rd 4: 155/105 Rd 5: 165/115 Rd 6: 185/135 Time Cap: 30 minutes
For Time: 1,500/1,350 Meter Row Every 3:00 [Starting at 0:00]: 20-Meter Handstand Walk 100-Meter Farmer’s Carry (50s/35s) Time Cap: 18 Minutes
[4 Rounds Total]: 3:00 AMRAP: Calorie Echo Bike 2:00 AMRAP: 10-Meter Shuttle Runs 1:00 AMRAP: Strict Pull-ups -Rest 1 Minute Between Rounds- Score: Total Reps
3 Rounds For Time: 20 Handstand Push-ups 15 GHD Sit-ups 20 Dumbbell Front Rack Step-Back Lunges 15 V-ups Dumbbells: (50/35)’s Time Cap: 15 Minutes
5 x 2:00 AMRAP 3-6-9-12-15 Toes to Bar 15-12-9-6-3 Deadlifts (225/155) Calorie Echo Bike in Remaining Time -Rest 1 Minute Between AMRAPs- **each round totals 18 reps Score: Total Bike Calories
20 min AMRAP 20 Burpee Box Jumps (24″/20″) 20 Kettlebell Swings (70/53) 10 Chest-to-Bar Pull-ups Score: Rounds + Reps
12:00 AMRAP: Echo Bike Calories Every 2:30 [Starting at 0:00]: 24 Double Dumbbell Lunges (50/35)’s Score: Total Bike Calories
3 x 6:00 AMRAP: 25 Hang Power Snatches (75/55) 50 Sit-ups 75 Double Unders Row Meters in Remaining Time Rest 3 Minutes Between AMRAPs Score: Total Row Meters
8 Sets Each of [0:20 Work / 0:10 Rest] A) Pull-Ups B) Wall Walks C) 10-Meter Farmer’s Carries D) Push-ups • Rest 30 Seconds Between Stations Dumbbells: (50s/35s) Score: Total Reps
COACH
Douglas is originally from Lafayette, LA. In addition to Crossfit, he holds multiple degrees in Biology, including a Doctorate of Chiropractic. He is the Airrosti Longview Provider. He enjoys helping others improve their biomechanics to conquer weaknesses and prevent injuries. He enjoys the mountains and hiking with his wife and three children. He’s well known for giving free hugs at 5am.
CrossFit Level 2 Certification
COACH
Douglas is originally from Lafayette, LA. In addition to Crossfit, he holds multiple degrees in Biology, including a Doctorate of Chiropractic. He is the Airrosti Longview Provider. He enjoys helping others improve their biomechanics to conquer weaknesses and prevent injuries. He enjoys the mountains and hiking with his wife and three children. He’s well known for giving free hugs at 5am.
CrossFit Level 1 Certification
COACH
I am a Christian man, husband, son, brother, and coach. I am a former professional soccer player from Brazil and love Brazilian steakhouses and coffee. My favorite movements are running and pull-ups. Also, I think that the assault bike is evil.
Cheers,
CrossFit Level 1 Certification
HEAD COACH
Daniel transitioned from a varied athletic career to training, while at the collegiate level. As a graduate of LeTourneau University, he uses his degree in Biological Sciences in accompaniment with over 10,000 hours of training and 2,000 hours of CrossFit coaching to help clients and athletes alike improve their quality of movement, conquer their weaknesses, and grow their overall fitness.
He specializes in mobility and movement analysis, strength and conditioning, sports-specific training, as well as the various facets associated with CrossFit training. He is the head coach for CrossFit 259 and is passionate about using his experience and expertise to help others achieve their goals, regardless of the obstacles.
Daniel is a CrossFit L3 Certified Trainer and holds a number of additional CrossFit coaching certifications.
CrossFit Level 1 Certification
CO-OWNER & LIFE COACH
Loni is a co-owner and life coach here at CrossFit 259. She is passionate about taking members through their fitness journey, starting at the beginning stages, and helping them create the best version of themselves by making nutrition and wellness a lifestyle change. Coming from the background of a former gymnastics and cheerleading coach to CrossFit, Loni knows how to get you motivated to change your life.
Loni holds a number of CrossFit Certifications including her Own Your Eating Nutrition Coach Certification and being a NASM Certified Personal Trainer. She is an accomplished fitness professional with experience in managing and leading group, individual, and youth fitness programs. She has the uncanny ability to motivate diverse groups and implement healthy, positive, and productive changes.
CrossFit Level 1 Trainer
CO-OWNER
Loni is a co-owner and life coach here at CrossFit 259. She is passionate about taking members through their fitness journey, starting at the beginning stages, and helping them create the best version of themselves by making nutrition and wellness a lifestyle change. Coming from the background of a former gymnastics and cheerleading coach to CrossFit, Loni knows how to get you motivated to change your life.
Loni holds a number of CrossFit Certifications including her Own Your Eating Nutrition Coach Certification and being a NASM Certified Personal Trainer. She is an accomplished fitness professional with experience in managing and leading group, individual, and youth fitness programs. She has the uncanny ability to motivate diverse groups and implement healthy, positive, and productive changes.
CrossFit Level 3 Certification
Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition