CROSSFIT 259

WORKOUT OF THE DAY

6.5.23

For Time 30/24 Cal Assault Bike (25/20 Cal Echo)-into-42-30-18Wall Balls (20/14)GHDSUs (or V-Ups)-into-30/24 Cal Assault Bike (25/20 Cal Echo)

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6.1.23

12 min AMRAP15 Dumbbell Push Press (35s/25s)15 Kettlebell Swings (53/35)10x25ft Shuttle Run

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5.29.23

Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan

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5.26.23

100 Wall Balls for Time as follows:2:00 AMRAP50 Double Unders12 Toes to BarMax Wall Balls (20/14)*Go until you get 100 Wall Balls, then score your

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5.24.23

10 min AMRAP1-2-3-4-5. . .Clean and Jerks (155/105)1 Rope Climb (or 6 Inverted Ring Rows) *add 1 C&J each round until 10 mins expires.

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5.23.23

For Time 30/24 Calorie Row30 Burpees30/24 Calorie Row24 Burpee Box Jump Overs (24/20)30/24 Calorie Row18 Burpee Box Get Overs (30/24)

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5.18.23

Every Minute For 15 Mins(40 sec work/20 sec rest)Min 1: Kettlebell Swings (53/35)Min 2: Calorie BikeMin 3: Burpees

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5.16.23

12 min AMRAP8 Single Arm Dumbbell Snatches (50/35) (Right Arm)8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)8 Single Arm Dumbbell Snatches (50/35) (Left

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5.15.23

4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats

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5.11.23

15 min AMRAP15/12 Cal Assault Bike (12/10 Echo)10 Thrusters (75/55)15/12 Cal Assault Bike (12/10 Echo)8 Thrusters (95/65)15/12 Cal Assault Bike (12/10 Echo)6 Thrusters (115/75)15/12 Cal

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5.10.23

7 min AMRAP60/48 Calorie RowMax Dumbbell Snatch (70/50)-@ 10:00-7 min AMRAP60/48 Calorie RowMax Strict Handstand Push Ups-@ 20:00-7 min AMRAP60/48 Calorie RowMax Burpee Box Get

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5.8.23

For Time800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats

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5.3.23

5 sets:20/16 Cal Assault Bike (mod) (Echo 16/13)-rest 1:00-15/12 Cal Assault Bike (mod-fast) (Echo 12/10)-rest 45 seconds-10/8 Cal Assault Bike (sprint) (Echo 8/7)-rest 2:00-

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5.1.23

12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m Run30 Air Squat

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4.28.23

For Time 5 rounds12/10 Cal Assault Bike (10/8 Echo)15 Toes to Bar-into-75 Dumbbell Snatch (50/35)

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4.27.23

For Time 250/200m Row150ft Overhead Walking Plate Lunge 45/25250/200m Row125ft Overhead Walking Plate Lunge 45/25250/200m Row100ft Overhead Walking Plate Lunge 45/25250/200m Row75ft Overhead Walking Plate

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4.26.23

For Time 50-40-30-20-10Double Unders25-20-15-10-5Kettlebell Swings (53/35)5-4-3-2-1Front Squats (185/125)

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4.25.23

7 min AMRAP50/40 Cal Assault Bike (40/32 Echo)Max Reps Line Facing Burpees-rest 5:00-7 min AMRAP50 Line Facing BurpeesMax Cal Bike

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4.24.23

For Time:300m Run5 Rounds of Cindy250m Run4 Rounds of Cindy200m Run3 Rounds of Cindy150m Run2 Rounds of Cindy100m Run1 Round of Cindy ** 1 Round

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4.20.23

12 min AMRAP 15/12 Cal Assault Bike (12/10 Echo)12 Toes to Bar9 Dumbbell Thrusters (50s/35s)

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4.18.23

Each Set For Time Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8– rest 1 minute between sets –

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4.17.23

For Time 800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run *Athlete must start and finish with the unbroken run. Pull-ups, push-ups and squats may be partitioned

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4.14.23

Partner WOD (Teams of 2) For Time 50/40 Cal Row50 Push ups50/40 Cal Row100 Shoulder to Overhead (115/80)50/40 Cal Row50 Push ups50/40 Cal Row*Split reps/calories

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4.13.23

4 RFT10 Right Arm Dumbbell Cleans (70/50)10 Left Arm Dumbbell Cleans (70/50)20 Box Jump Overs (24/20)

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4.12.23

Each set for time: 6 Sets (Every 3:00)14/11 Cal Assault Bike (12/10 Cal Echo)7 Thrusters (115/80)

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4.11.23

For Time 100-75-50Double Unders150-100-50ftSingle Arm Overhead Dumbbell Lunge (50/35)25 GHD Sit-ups (after each set of lunges)

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4.10.23

For Time 12 Burpee Box Get Over (30″/24″)24 Pull-ups12 Burpee Box Get Over (30″/24″)18 Chest to Bars12 Burpee Box Get Over (30″/24″)12 Bar Muscle-Ups (Or

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4.7.23

1 min AMRAP 10 Thrusters (115/80)Max Reps Bar Muscle Ups (Or Chest to Bar Pull-ups)-Rest 1 Minute between sets-*Complete Sets until you get to 30

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4.6.23

For Time (Teams of 2) 100 GHDSUs (or Stick Sit-ups)30 Power Cleans (185/125)10x50ft Dumbbell Farmer Carry (70s/50s)

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4.5.23

16 min AMRAP 5 rounds15/12 Cal Row10 Box Jumps (30″/24″) Then,Max Rounds12/10 Cal Row8 Strict Handstand Push Ups

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4.3.23

5 RFT 30/24 Cal Assault Bike (25/20 Echo) 50 DUs 4 Wall Walks -Rest 1 min between rounds-

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3.31.23

For Time Teams of 2 (1:1)8 Rounds (each)3 Wall Walks9 Front Squats (95/65)12/10 Cal Assault Bike

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3.29.23

15 min AMRAP 5-4-3-2-1Strict Pull Up (overhand grip)Dumbbell Box Step Over (50s/35s to 20”)

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3.27.23

14 min AMRAP 4 Burpees to 12-inch target6 Alternating Dumbbell Snatch (70/50)8 Wall Balls (20/14)

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3.24.23

10 sets (each for time)10 Deadlifts (135/95)10 Push ups100m Sprint (Or 8x25ft Shuttle Run)-Rest 2 minutes between sets-

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3.23.23

For Time (Teams of 3) 300/240 Cal Assault Bike (250/210 Cal Echo) 6,000/4,800m Row *Only 2 working at the same time (1 resting) – switch

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3.21.23

For Time 40/32 Cal Assault Bike (33/26 Echo)20 Handstand Push ups30/24 Cal Assault Bike (24/19 Echo)15 Handstand Push ups20/16 Cal Assault Bike (17/14 Echo)10 Handstand

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3.20.23

For Time (each) 3 Rounds 8 OHS (115/80) 24 Pull-ups -At 10:00- 3 Rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)

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3.17.23

16 min AMRAP30/24 Cal Assault Bike (OR 24/18 Cal Echo Bike)20 Thrusters (45/35)10 Strict Pull-Ups

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3.15.23

For Time 21-15-9Double Dumbbell Clean and Jerks (50s/35s)50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

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3.10.23

20 min EMOMMin 1 – 50 Double UndersMin 2 – 3 Squat Snatch (135/95)Min 3 – 8x25ft Shuttle RunMin 4 – 15 GHD Sit-ups

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3.9.23

18 min AMRAP (Teams of 2)14/11 Calorie Row14 Alternating Jumping Split Lunges (7 each leg)

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3.8.23

For Time 30/24 Calorie Assault Bike (24/19 Echo)20 Toes to Bar15 Overhead Squats (95/65)20 Bar Facing Burpees15 Overhead Squats (95/65)20 Toes to Bar30/24 Calorie Assault

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3.7.23

5 sets:10 Dumbbell Box Step Ups (50s/35s)(24″/20″)20 Push Ups-rest 0:30 between sets-

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3.6.23

For Time 400m Run -into- 5 Rounds of: 5 Strict Pull-ups 5 Strict HSPUs 15 AMSUs -into- 400m Run

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3.3.23

CrossFit Games Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks50 double-unders15 snatches (weight 1)5 wall

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3.1.23

2 Rounds (Each For Time)27-21-15 (21-16-12 for women)Calorie RowPush-Ups-Rest 5:00 between sets.-

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2.28.23

5 Rounds1 Min: Max Cal Bike1 Min: Max Box Jumps (24”/20”)1 Min: Kettlebell Swings (53/35)-Rest 1:00 between rounds-

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2.27.23

5 Rounds (Each For Time)50 Double Unders10 Clean and Jerks (95/65)10 Bar-facing Burpees-Rest 1:00 between sets-

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2.23.23

3 RFT 42 Front Rack Reverse Lunges (95/65)21 GHD Sit-ups3 Rope Climbs (Or 15 Strict Pull-ups)

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2.21.23

12 min AMRAP3-6-9-12-15-18. . .Double Dumbbell Cleans (50s/35s)Toes to BarBurpee Over Dumbbell

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2.17.23

CrossFit Games Open 23.1 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball shots (20/14)30 cleans (135/95)20 ring muscle-ups

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2.16.23

Tabata (:20 work/:10 rest)8 sets Max Calorie Row-1:00 rest-8 Sets Max Shoulder Press (45/35)-1:00 rest-8 sets Max Calorie Row

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2.15.23

5 sets2 min AMRAP50ft Single Dumbbell Walking Lunge (50/35)12 Toes to BarMax Calorie Bike in remaining time-1 min rest between sets-

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2.14.23

5 sets:8 x 25’ Shuttle Sprints8 Burpee Box Jump Overs (24″/20″)-Rest 1:1 between sets-

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2.3.23

CrossFit Games Open 14.4 14-Minute AMRAP:60 Calorie Row50 Toes-To-Bars40 Wall-Ball Shots, 20# / 14#30 Cleans, 135# / 95#20 Muscle-ups

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2.2.23

4 Rounds for Reps:1:00 Max Push Press (45/35)1:00 Max Abmat Sit Ups1:00 Max Walking Lunge Steps1:00 Rest

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2.1.23

For Time 75 Burpee Box Jump Overs (24”/20”)Every 2 minutes (including 0:00), perform 5 Front Squats (135/95)

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1.31.23

For Time50/40 Calorie Assault Bike (40/32 Echo)50 Pull-ups50/40 Calorie Assault Bike (40/32 Echo)

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1.30.23

2 RFT12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between rounds-

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1.27.23

CrossFit Games Open 12.4 12-minute AMRAP of:150 Wall-Ball Shots, 20# / 14#90 Double-Unders30 Muscle-ups

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1.26.23

For Time (Teams of 2)6 sets (each/1:1)100ft Dumbbell Farmer Carry (70s/50s)6 High Box Jumps (36″/30″)

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1.25.23

For Time100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

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1.20.23

CrossFit Games Open 11.2 15 Min AMRAP9 Deadlifts, (155/100)12 Push-ups15 Box Jumps, (24″/ 20″)

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1.19.23

For Time (Teams of 2)120 GHD Sit-ups12 Rope Climbs (Or 40 Strict Pull Ups)240 Wall Balls (20/14)(10’/9′)

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1.18.23

7:00 Max Distance Row-1:00 rest-7:00 Max Distance Bike-1:00 rest-7:00 Max Distance Run (or Ski)

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1.17.23

For Time 15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24″/20″)20/16 Cal Assault Bike Or 16/14 Cal Echo Bike

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Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

BECKY ACKER

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.

 

CERTIFICATIONS

CrossFit Level 2 Certification

DOUGLAS DALY

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.

 

CERTIFICATIONS

CrossFit Level 1 Certification

BRIAN LOVELAND

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,

CERTIFICATIONS

CrossFit Level 1 Certification

DANIEL CLUTTS

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.

CERTIFICATIONS

CrossFit Level 1 Certification

LONI RENNICK

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.

CERTIFICATIONS

CrossFit Level 1 Trainer

ADAM RENNICK

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.

CERTIFICATIONS

CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

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Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

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