WELCOME TO THE

CrossFit 259

WORKOUT OF THE DAY

6.28.22

On a 20 min clock,10 Rounds3 Front Squats1 min Cal Bike/Row *Build weight each set, aim to go as heavy as possible without failing reps.

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6.27.22

“Del”For Time25 Burpees400m Run with a 20# medicine ball25 Weighted Pull-ups with a 20# Dumbbell400m Run with a 20# medicine ball25 Handstand Push-ups400m Run with

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6.22.22

For Time9 Back Squats (225/155)400m Run15 Back Squats (225/155)400m Run21 Back Squats (225/155)400m Run

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6.21.22

Partner WOD (Teams of 2)On a 20 min clock, 2 min each round.10 Sets (5 each):15 DB Deadlifts (50s/35s)Max Cal Bike *Partners alternate work/rest every

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6.20.22

For Total Time3 Rounds12 Strict HSPUs50 Air Squats 3 min Rest 3 Rounds12 Kipping HSPUs25 Box Jumps (24″/20″)

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6.14.22

For Time42 GHDSUs21 Front Squats (185/125)30 GHDSUs15 Front Squats (185/125)18 GHDSUs9 Front Squats (185/125) *Take bar from the floor.

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6.13.22

For Time400m Run25 Shoulder Press (115/75)400m Run15 Shoulder Press (115/75)400m Run10 Shoulder Press (115/75)400m Run *Each time the athlete breaks a set of presses, they

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6.8.22

3 RFT21 KBS (24kg/16kg)200m Run 3 min Rest For Time21 Single Arm KBS (Right-24kg/16kg)21 Single Arm KBS (Left-24kg/16kg)800m Run

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6.3.22

For Time10 Wall Walks30 Box Jumps (24″/20″)30 Strict K2E30 Box Jumps (24″/20″)30 Strict T2B30 Box Jumps (24″/20″)10 Wall Walks

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6.1.22

For Time1 min Cal Row150m Farmer Carry (50s/35s)*complete for as many rounds as needed to accumulate 150/120 Calories.

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5.13.22

Partner WOD (Teams of 2)6 Rounds for Time (3 each)500m/400m Row21 Burpees400m Run *Partners alternate each completed round.

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5.11.22

10 Rounds (each for time)400m Runor500m/400m Rowor1000m/800m Bike*Rest 2 mins between each round.

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5.6.22

15 min AMRAP15 DB Rows (50/35, left arm)15 DB Rows (50/35, right arm)50′ Handstand Walk

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5.3.22

For Time25/18 Cal Row20 GHDSUs5 Bar MUs25/18 Cal Row20 T2B5 Bar MUs25/18 Cal Row20 Alternating Pistols5 Bar MUs25/18 Cal Row20 Walking Lunges5 Bar MUs

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4.21.22

Partner WOD (Teams of 2)For Time30 Synchro Deadlifts (185/125)30 Synchro bar-facing Burpees400m Run (together)20 Synchro Deadlifts20 Synchro Bar-facing Burpees400m Run (together)10 Synchro Deadlifts10 Synchro Bar-facing

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4.19.22

21 min AMRAPRun*Max Rep Strict Pull-ups -Each time you break a set of pull-ups, complete the run again. Score total pull-ups completed.*Min 0-7, run 400m.Min

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4.18.22

Partner WOD (Teams of 2) 3 RFT25 Strict HSPUs25 Strict Ring Dips2000m/1600m Row *One partner working at a time, must go in order. Split reps/row

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4.5.22

“Filthy Fifty” For Time50 Box Jumps (24″/20″)50 Jumping Pull-ups50 KBS (16kg/12kg)50 Walking Lunges50 Knees-to-elbows50 Push Presses (45/35)50 GHD Hip Extensions50 Wall Balls (20/14)50 Burpees50 DUs

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4.4.22

For Time5 Strict Ring MUs50 DUs4 Strict Ring MUs40 DUs3 Strict Ring MUs30 DUs2 Strict Ring MUs20 DUs10 Strict Ring MUs10 DUs

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3.22.22

For Total Reps:3 Sets Max Shoulder Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max Push Press (2/3 BW)3 Sets Max Strict Pull-ups3 Sets Max

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3.21.22

For Time10 Alt. Pistols20 DUs20 Alt. Pistols40 DUs30 Alt. Pistols60 DUs40 Alt. Pistols80 DUs50 Alt. Pistols100 DUs

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3.11.22

CrossFit Open 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) 95 lb, then

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3.1.22

For Time100 DUs21 Front Squats (115/75)21 Push Press (115/75)100 DUs15 Front Squats15 Push Press100 DUs9 Front Squats9 Push Press

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2.18.22

10 min AMRAP3 OHS (115/75)30 DUs6 OHS60 DUs9 OHS90 DUs12 OHS120 DUs…continue adding 3 reps to the OHS and 30 reps to the DUs until

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2.15.22

“Barbara”5 RFT20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats3 minute Rest after each round.

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2.8.22

5 Rounds for Max Distance1:40 Work:20 Rest Then, 2 min rest 4 Rounds for Max Distance1:40 Work:20 Rest *Row, bike, ski, or run.

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1.28.2022

10 Rounds for Calories1:00 Work/2:00 Rest60 yard shuttle sprint (5, 10, 15 yds)3 Deadlifts (275/185)Max Cal Bike

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1.27.2022

For Time2000/1600m Row*At 1:00, complete 1 Burpee over the rower. At 2:00, complete 2 Burpees over the rower. At 3:00, complete 3 Burpees over the

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GETTING STARTED IS EASY!

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 2 Certification

MORGAN GRANT

COACH

Morgan is originally from Kinston, North Carolina. She specializes in athletic strength and conditioning through training with a variety of sports teams from D1 to D3. Additionally, she is a CrossFit Level 1 Trainer and United States Weightlifting (USAW) Level 1 Certified. Morgan loves being able to help athletes feel confident in their fitness abilities. More importantly, she believes in creating well-rounded athletes.

CERTIFICATIONS

CrossFit Level 1 Certification

SERENA FOSTER

COACH

Serena is originally from Durango, Colorado. In addition to Crossfit, she has numerous years of experience in yoga, pilates, and dance. She is passionate about helping people move better in the gym to ultimately improve their lives outside of the gym. She sees fitness as a tool to achieve overall well-being through creating emotional and mental balance and strength, as well as physical. She enjoys being outside with her four sons and amazing husband. Serena is a Level 1 trainer, currently studying Physical Therapy at Kilgore College.

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

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

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OUR DROP-IN RATES

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1919 E Loop 281 Longview, TX 75605

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