WELCOME TO THE

CrossFit 259

WORKOUT OF THE DAY

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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1.13.23

Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk

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1.12.23

For Time (Teams of 2)5 sets (each/1:1)50 Double Unders10 Front Squats (135/95)5 Power Cleans (135/95)

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1.11.23

For Time 50/40 Cal Row40 GHD Sit-ups30 Burpee Box Get Overs (30″/24″)40 GHD Sit-ups50/40 Cal Row

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1.9.23

20 min AMRAP21/16 Cal Assault Bike,16/14 Cal Echo Bike15 Shoulder Press (75/55)9 Strict Pull-ups

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1.6.23

CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#

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1.4.23

16 min AMRAP 16 Alternating Dumbbell Snatch (50/35)16 GHD Sit-ups16 Box Jump Overs (20″)

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12.28.22

20 min clock 5 rounds of: 2 min work/ 2 min rest 2 rope climbs 10/7 cal bike Max Farmer Carry in remaining time, 25

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12.27.22

Amrap 12 3 Thrusters 95/65 3 HSPU 6 Thrusters 95/65 6 HSPU  9 Thrusters 9 HSPUs 12 Thrusters 12 HSPUs …cont. in this manner, adding

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12.23.22

12 Days of Christmas (Partner WOD) 1-Wall Walks 2-Pistols 3-Burpees 4-Pull ups 5- Med Ball Cleans (20/14) 6-T2B 7- Weighted Sit ups (20/14) 8-DB Weighted

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12.21.22

Partner WOD (for max reps) 3:00 work/ :15 transition *One partner is always working Tire Flips  GHDSU Rope Climbs KBS (24 kg/16 kg) DB Clean

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12.20.22

10 AMRAP 10 Deadlift (95/65) 8 Hang Clean (95/65) 6 Push Press (95/65) 4 Overhead Lunges (95/65)

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12.19.22

Every 6 mins for 24 mins (each round for time) 30 Double Unders  15 Pull Ups 30 Double Unders  10 C2B Pull Ups  30 Double

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12.16.22

Partner Workout 35 Minute AMRAP 100 Wallballs (20/14) (10’/9′) 800m Run Total (Alt 200m/400m) 60 Deadlift (185/125) 40 Alt DB Snatch (50/35) 20 Alt SA

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12.14.22

For Time: 30 GHDSU 20 Hang Clean and Jerk (115/75) 100 Double Unders 20 Burpee Box Jump Overs (24/20) 15 Hang Clean and Jerk (135/95)

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12.12.22

5 Rounds on a 3 minute clock: 10 Snatch (95/65) 10 Bar Facing Burpees Max Calories on Bike in remaining time Rest 1 minute between

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12.9.22

16 min Partner AMRAP Partner 1 4 Burpees 8 Pull ups 12 Pistols Partner 2  Shuttle sprints 25 ft Switch when 12 pistols have been

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12.8.22

15 minute E3MOM Build to a Heavy of: 4 Hang Power Snatch 3 OHS 2 Hang Squat Snatch 1 Behind the neck Snatch Grip Thruster

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12.6.22

15 minute AMRAP 50 Russian KBS 70/53 40 Sit ups 30 Front Squats 95/65 20 Cal Bike 10 Wall Walks

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12.2.22

5 RFT 36 DUs 12 Thrusters (75/55) 1 Rope Climb* (15′) *Each Rope Climb begins in the seated position. Feet cannot touch the ground during

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11.30.22

For Time 200m Run 40 Box Jumps (24″/20″) 40 Sit-ups 200m Run 30 Box Jumps  30 Sit-ups 200m Run 20 Box Jumps 20 Sit-ups 200m

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11.25.22

Partner WOD (Teams of 2) For Time 100 Power Snatches (115/75) *one barbell, one partner working at a time.

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11.17.22

Partner WOD (Teams of 2)20 min AMRAPP1: Max Cal RowP2: 10 DB Lunges (35s/20s)15 GHDSUs *partners switch after each round of lunges and sit-ups is

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11.11.22

“Partner Chad” For Time1000 Step-ups on a 20″ Box (45#/35# rucksack or vest)Perform with a partner in teams of 2.

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11.4.22

5 Sets: 1 min Max Reps Shoulder Press 1 min Max Reps Strict Muscle-ups 2 min Rest *Athlete chooses load for shoulder press.

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10.31.22

For Time 50 Air Squats 27 Ring Dips 50 Air Squats 21 Ring Dips 50 Air Squats 15 Ring Dips 50 Air Squats 9 Ring

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10.24.22

12 min AMRAP2 Rope Climbs (15′)10 Deadlifts (185/125)4 Rope Climbs (15′)10 Deadlifts (185/125)6 Rope Climbs (15′)10 Deadlifts (185/125)… *continue adding 2 reps to the RC

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10.21.22

For Time50 T2B400m Run30 DB Deadlifts (50s/35s)20 DB Hang Power Cleans10 DB Push Press *use 2 DBs

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10.17.22

Every 5 mins for 5 Rounds (25 min)15/12 Cal Bike12 Hang Power Cleans (135/95)15 Lat. Burpees over bar12 Alt. Front Rack Rev. Lunges (135/95)

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10.13.22

Partner WOD3 RFT1000m/800m Row*Partners split the distance 50/50, after each round, teams perform 2 DUs for each stroke taken.

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10.7.22

12 min AMRAP50 Box Jumps (24″/20″)50 Pull-ups50 Overhead Squats (95/65)50 Wall Ball (20/14 to a 10’/9′ target)50/35 Cal Bike

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10.6.22

5 Sets for Load: 3 Power Cleans6 Alternating Front Rack Reverse Lunges *complete the complex touch and go, unbroken

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10.5.22

Partner WOD (Teams of 2)20 min AMRAP800m Run (together)10 Rope Climbs (15′) *partners run together and split total reps on RCs

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10.3.22

4 Rounds for Reps1 min Cal Row1 min Sit-ups1 min DB Box Step-overs (50s/35s on a 20″ box) *use 2 DBs for the step-overs

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9.30.22

For Time60 DUs30 DB Power Cleans (50s/35s)48 DUs24 DB Power Cleans36 DUs18 DB Power Cleans24 DUs12 DB Power Cleans12 DUs6 DB Power Cleans

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9.28.22

5 min AMRAP12 T2B12 Squat Snatches (75/55) 2 min Rest 5 min AMRAP9 T2B9 Squat Snatches (95/65) 2 min Rest 5 min AMRAP6 T2B6 Squat

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9.22.22

5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.

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9.21.22

“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time

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9.19.22

For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row

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9.13.22

3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9

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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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Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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1919 E Loop 281 Longview, TX 75605

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