For Time 250/200m Row/Run150ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run125ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run100ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run75ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while […]
Teams of 23 sets (each/1:1)50/40 Calorie Air Bike *score the final time, put the individual set times in the notes.
“Half Murph” For Time800m Run50 Pull Ups100 Push Ups150 Air Squats800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
15 min AMRAP 100m Run *Devil’s Press Reps (35s/25s) *Athlete will run out and pick up an egg at the running turn-around. When they get back, the egg is opened and they complete the # of reps for Devil’s press, then go back out to run again.
3 Rounds12 Box Step ups (24″/20″)12 Pull Ups-into-3 Rounds8 Box Jumps (24″/20″)8 Chest to Bar Pull Ups-into-3 Rounds4 Box Jumps (30″/24″)4 Bar Muscle Ups
For Time 15/12 Calorie Air Bike30 GHDs (Or V-Ups)30/24 Calorie Air Bike30 GHDs (Or V-Ups)45/36 Calorie Air Bike30 GHDs (Or V-Ups)60/48 Calorie Air Bike
5 RFT 10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Wall Balls (20/14)
7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Strict Handstand Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max reps Push Ups -rest 5 min- 7 min AMRAP1000/850m Row (or Ski)In remaining time:Max Dumbbell Bench Press (2×50/35)
2:00 AMRAP10 Front Squats (135/95)10 Box Jump Overs (30″/24″)Max Reps Chest to Bar-Rest 2:00 between sets- *Complete sets until you accumulate 75 Chest to Bar. Time cap 26:00 (7 sets). Score is clock time at finish.
For Time 100-75-50Double Unders 50′ Dumbbell Walking Lunge (50s/35s)15-10-5Push Up + Renegade Row (50s/35s)
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