CROSSFIT 259

WORKOUT OF THE DAY

11.8.24

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans

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11.7.24

Teams of 2 (1:1)12 sets (each)250/200m Row* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score

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11.6.24

4 sets:30 Wall Balls (20/14)-2:00 recovery Air Bike between sets–straight into-4 sets:15 Burpee Box Jump Overs (24/20)-2:00 recovery Air Bike between sets- *Score is for

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11.5.24

5 sets1:30 AMRAP20/16 Calorie Air BikeMax Double Dumbbell Snatch (35s/25s) in Remaining time-Rest 2:30 between sets-

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10.30.24

15 min AMRAP 10-20-30-40-50…Wall Balls (20/14)5-10-15-20-25Burpee Box Jump Overs (24″/20″)

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10.29.24

For Time 30/24 Calorie Air Bike30 Pull Ups30/24 Calorie Air Bike15 Chest to Bar30/24 Calorie Air Bike30 Pull Ups

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10.28.24

2 Sets:3 Rounds12 Single Arm Dumbbell Thrusters (6 per side) (50/35)50ft Single Dumbbell Walking Lunge (50/35)36 Double Unders-rest 3:00 between sets-

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10.24.24

For Time Teams of 280 Wall Balls (20/14)20 Synchro Line Facing Burpees60 Wall Balls (20/14)15 Synchro Line Facing Burpees40 Wall Balls (20/14)10 Synchro Line Facing

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10.22.24

4 Sets: (1 set every 5 minutes)10 Handstand Push Ups10 Right Arm Hang Dumbbell Snatch (50/35)25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)10 Left Arm

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10.17.24

6 sets1:30 AMRAP50 Crossovers (Or 100 Single Unders)Max Strict Pull-Ups in the remaining time-1:30 rest between sets-

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10.16.24

For Time 10-9-8-7-6-5-4-3-2-1Dumbbell Box Step Ups (50s/35s)(24″/20″)*8 Dumbbell Bench Press (50s/35s) after each set

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10.15.24

20 min AMRAP 60/48 Calorie Air Bike (Or 2000m Bike Erg)40 GHD Sit Ups (Or V-Ups)40ft Handstand Walk (Or 4 Wall Walks)30/24 Calorie Air Bike

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10.11.24

For Time 40 Push Ups80 Air Squats20 Bench Press (135/85)40 Wall Balls (20/14)20 Bench Press (135/85)80 Air Squats40 Push Ups

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10.10.24

5 sets: (each for time)21/16 Calorie Row15 Pull-ups9 Strict Handstand Push Ups-rest 1:1 between sets-

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10.9.24

3 RFT21 Hang Power Snatch (75/55)7 Box Jumps (30″/24″)-at 10:00-3 RFT21 Box Jumps (24″/20″)7 Hang Power Snatch (115/85)

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9.27.24

For Time 1600m Run-At the 12:00 Mark-3 Shuttle Run Sprints3 Shuttle Any Object Carry (70/50)4 Shuttle Run Sprints4 Shuttle Any Object Carry (70/50)6 Shuttle Run

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9.26.24

For Time 45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups

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9.23.24

For Time 30 Deadlifts (185/125)6 Strict Pull-ups30/24 Calorie Row6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30 GHD Sit-ups 6 Strict Pull-ups 30/24 Calorie

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9.17.24

For Time 50/40 Calorie Row40 Alternating Hang Dumbbell Snatch (50/35)40 Toes to Bar40 Alternating Hang Dumbbell Snatch (50/35)50/40 Calorie Row

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9.16.24

For Time 10 Power Cleans (135/95)200m Run8 Power Cleans (155/105)200m Run6 Power Cleans (185/125)200m Run4 Power Cleans (205/135)200m Run2 Power Cleans (225/155)200m Run

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9.13.24

10 min AMRAP 12 DB Deadlifts (50s/35s) 8 DB Hang Power Cleans (50s/35s) 6 DB Push Ups (50s/35s)

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9.12.24

5 RFT 20 Wall Balls (20/14) 15 T2B 10×50′ Shuttle Run *each shuttle run rep is 25′ down + 25′ back

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9.11.24

Teams of 2:343/275 Calorie Air Bike– Every 3:00 (including at 0:00), stop and perform 11 Synchro BurpeesTeams can switch on the bike as often as

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9.10.24

For Time 81-63-45-27Double Unders27-21-15-9Goblet Squat (53/35)*15 GHDs (Or V-Ups) after each round

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9.6.24

“Lazar is the best” 3 Rounds30/24 Calorie Row10 Bar Muscle Ups-Rest 3:00-3 Rounds:30/24 Calorie Row15 Strict Handstand Push Ups-Rest 3:00-3 Rounds10 Bar Muscle Ups15 Strict

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9.5.24

Teams of 215:00 AMRAP30 seconds on/30 seconds offMax Calorie Air Bike– At 16:00 –75 Synchro Wall Balls (20/14)

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9.4.24

2 sets (New set every 10:00)150 Doubles Unders35 Toes to Bar20 Burpee Box Jump Overs (20″)

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9.3.24

20 min AMRAP 400m Run6 Wall Walks18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

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9.2.24

“Nasty Girls” 3 Rounds for time of:50 Air Squats7 Muscle-ups10 Hang Power Cleans, 135# / 95#

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8.28.24

30/24 Cal Air Bike30 Burpees@7:0025/20 Cal Air Bike25 Line Facing Burpees@14:0020/16 Cal Air Bike20 Burpee Broad Jump (4’/3’)

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8.27.24

16 min EMOMMinute 1: 200m RunMinute 2: Max Single UndersMinute 3: Max Kettlebell Swings (53/35)Minute 4: Rest

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8.26.24

4 sets:3:00 AMRAP10/8 Cal Row10 Box Jumps (20″)10 Dumbbell Push Press (50s/35s)*Rest 90 seconds between sets. When starting the next set, resume where you left

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8.21.24

For Time 300ft Odd Object Carry (100/70)-into-5 Rounds10 Dumbbell Push Press (50s/35s)50ft Dumbbell Front Rack Walking Lunge (50s/35s)-into-300ft Odd Object Carry (100/70)

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8.20.24

3 Sets (Each for time, rest 1:1)15/12 Calorie Air Bike12 Burpee Box Get Overs (30″/24″)15/12 Calorie Air Bike9 Burpee Box Get Overs (30″/24″)15/12 Calorie Air

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8.16.24

14 min AMRAP7 Handstand Push Ups7 Box Jumps (30″/24″)7 Chest to Bar Pull Ups14 Wall Balls (20/14)

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8.15.24

4 Rounds 12 DB Single Arm High Pull (each- RPE 7) 12 DB Crossbody Single Leg RDL (each-RPE 7) 15 Tempo GHD Hip Extension (4-1-1

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8.14.24

For Time 25/20 Calorie Row100 Double Unders25/20 Calorie Row200 Single Unders25/20 Calorie Row100 Double Unders25/20 Calorie Row

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8.13.24

3 rounds:15/12 Calorie Air Bike12 Alternating Dumbbell Snatch (50/35)9 Burpee Over Dumbbell -Rest until 12:00- For time:45/36 Calorie Air Bike36 Alternating Dumbbell Snatch (50/35)27 Burpee

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8.2.24

14 min AMRAP 14/11 Cal Row7 Strict Handstand Push Ups14 Dumbbell Step Ups (35s/25s) (20″ box)

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8.1.24

For Time 30 Wall Balls (20/14)50 Box Jump Overs (24″/20″)30 Wall Balls (20/14)50 GHD Sit Ups (Or V-Ups)30 Wall Balls (20/14)6 Rope Climbs 
(Or 30

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7.30.24

5 Sets2:00 AMRAP30 Air SquatsMax Calorie Air Bike– Rest 2:00 between sets – *score is calories

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7.22.24

For Time 42 Kettlebell Swings (53/35)21/16 Cal Air Bike30 Kettlebell Swings (53/35)21/16 Cal Air Bike18 Kettlebell Swings (53/35)21/16 Cal Air Bike

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7.19.24

5 Sets (New set every 6:00)3:00 AMRAP10 Strict Chin Ups15 Dumbbell Bench (50s/35s)*Max Calorie Row in Remaining Time-rest 3:00 between sets-

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7.18.24

For Time 100ft Wall Ball Lunge (20/14)50 Hang Wall Ball Cleans (20/14)100ft Wall Ball Lunge (20/14)10 Wall Walks100ft Wall Ball Lunge (20/14)50 Hang Wall Ball

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7.17.24

5 sets8 Power Snatch (95/65)200m Run8 Power Snatch (95/65)-rest 1:1 between sets- *score time each set

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7.16.24

12 min AMRAPTeams of 2Partner 1:Max Air Bike CaloriesPartner 2:15 Box Jumps (24″/20″)15 GHD Sit Ups-Switch when sit ups are completed-

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7.15.24

3 Rounds10 Front Squats (115/80)10 Bar Facing Burpees10 Pull Ups-At 15:00-For Time:30 Front Squats (115/80)30 Bar Facing Burpees30 Pull Ups *score 2 separate times

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7.11.24

“Rowling”Teams of 23 sets (each/1:1)10 rounds100m Rowling+1 Bench Press (155/95) for every meter over or under 100m (5 rep limit)

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7.10.24

For Time 10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)30 Double Unders after each set

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7.9.24

Teams of 26 setsPartner 1:15/12 Calorie Air Bike5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)Partner 2:Max Wall Balls (20/14)Both partner work at the

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7.4.24

“The Ginger” 22 min AMRAP 400m Run7 Thrusters (155/105)20 Pull Ups This workout was written in honor of US Navy Chief Stephen “Tyler” Murphy, who

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7.3.24

15 min AMRAPBuy in: 45/35 Calorie Air Bike3 Rounds30 GHDs (V-Ups)30 Dumbbell Box Step Ups (35s/25s) (24/20)-in the remainder of time-Max Calorie Air Bike *score

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7.1.24

3 sets (Every 6:00)2 Rounds15 Wall Balls (20/14)30 Double Unders15/12 Calorie Row30 Double Unders

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6.27.24

3 min AMRAP 30 V-Ups (or GHDSUs) Max Line-facing Burpees -rest 2 mins- 4 min AMRAP 30 V-Ups (or GHDSUs) Max Burpees to 6″ target

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6.26.24

7 RFT 10/8 Cal Bike 1 Rope Climb (or 3 Strict Pull-ups) 10 Box Jump Overs (24″/20″) 1 Rope Climb (or 3 Strict Pull-ups)

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6.25.24

For Time 400m Row (or Run) 50′ HSW (or 4 Wall Walks) 600m Row (or Run) 75′ HSW (or 6 Wall Walks) 800m Row (or

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6.21.24

Redwings 19 min AMRAP 400m Run w/object 19 Burpees *carry something around 45/25 lbs for the run. A Medball, slamball, sandbag, KB, DB, Plate, etc.

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6.20.24

CFG24 Quarterfinals Workout 1 4 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of

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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 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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