4 Sets (1 set every 10 minutes)Odd Sets: (At 0:00 and 20:00)AMRAP 10 Minutes400m Run50m Farmers Carry (50s/35s)500/450m Row10 Strict Pull Ups Even Sets (at minute 10:00 and 30:00)AMRAP 10 Minutes400m Run15 Kettle Bell Swings (53/35)500/450m Ski 20 Goblet Lunges (53/35) (Scored by Reps per Set. Every 50m =1 rep).
20:00 Calorie Air Bike Testor20:00 Calorie Row Test(Scored by Average Watts or Total Calories)
10 min AMRAP5 Burpee Over Bar5 Shoulder To Overhead (115/75)10 Front Rack Step Back Lunges (115/75)
Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.) Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on
For Time3 rounds50 Double Unders5 Clean and Jerks (115/75)3 rounds50 Double Unders5 Clean and Jerks (135/95)3 rounds50 Double Unders5 Clean and Jerks (155/105)
For Time (each set)27-21-15-9Calorie Air BikeDumbbell Snatch (50/35)-rest till 12:00-21-15-9Calorie Air BikeDumbbell Snatch (50/35)(Women’s Calories: 22-16-12-8, 16-12-8)
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