CROSSFIT 259

WORKOUT OF THE DAY

5.17.24

0-4:00 800m Run 4:00-8:00 Heavy 2-rep Power Snatch 8:00-12:00 800m Run *each run is for time, lifting is for load, reps must be T&G.

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5.16.24

3 Sets (each for time) 3 Rounds of 10 Bench Press (135/85) 20 DB Bent Over/Incline Rows (50s/35s) -rest 1:1 between sets-

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5.15.24

Partner WOD In 20 mins, 3000/2600m Row (split) -in remaining time, build to a Heavy Single Clean & Jerk (each)

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5.13.24

Barbara Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest after each round*

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5.10.24

Partner WOD (Teams of 2) P1: 240/200 Cal Row P2: 20 Bench Press (115/75) 10 Box Jump Overs (24″/20″) *once P2 completes 20 and 10,

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5.8.24

6 Sets (each for time) 10/8 Cal Bike 14 Barbell Reverse Lunges (95/65) 50′ Broad Jump (or 15 Russian KBS 32/24kg) -rest 3 mins between

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5.6.24

30 min AMRAP 400m Run 5 Rounds of “Strict Cindy” *1 rd of Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats

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5.3.24

For Time 10-9-8-7-6-5-4-3-2-1 Double DB Shoulder Press (50s/35s) *Complete 5 Ring Dips or 10 Bench Dips after each set.

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5.2.24

For Time (tabata format) 100 Back Squats (95/65) -straight into- 100 Abmat Sit-ups *sit-ups are not on a tabata timer

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5.1.24

15 min AMRAP 9-15-21-27 Alt. DB Snatches (50/35) DB Reverse Lunges (50/35) -in remaining time- Max Rounds of: 2 Wall Walks 50 DUs *score is

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4.29.24

12 min AMRAP 200m Run 10 Strict Pull-ups -rest 2 mins- 12 min AMRAP 200m Run 20 Push-ups -rest 2 mins- 12 min AMRAP 200m

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4.26.24

Gwen Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping.

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4.25.24

5 Rounds (each for time) 12/10 Cal Row 10 GHDSUs (or stick sit-ups) 12/10 Cal Row 10 V-ups -rest 1:1 between rounds-

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4.24.24

8 min AMRAP 300 DUs 20 DB Farmer Carry Reverse Lunges (50s/35s) 20 DB Front Rack Reverse Lunges (50s/35s) 20 SA DB Overhead Reverse Lunges

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4.23.24

Partner WOD (Teams of 2, 1:1) For Time 50-40-30-20-10 Cal Bike *40-32-24-16-8 Women’s Cals

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4.19.24

5 min AMRAP 500/400m Row Max Strict HSPUs -rest 5 mins- 5 min AMRAP 500/400m Row Max Push-ups -rest 5 mins- 5 min AMRAP 500/400m

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4.15.24

5 Sets: Minute 1: 10 Back Squats (60-65%) Minute 2: Max Air Squats Minute 3: Recovery Bike (slow-moderate) *score air squats each round

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4.11.24

5 Sets (each for time) 50′ DB Front Rack Walking Lunge (50s/35s) 12 DB Front Squats (50s/35s) -rest 1:1 between sets- *rest as needed before

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4.10.24

Partner WOD (Teams of 2) For Time 100 Burpees Over Rower 100/80 Cal Row *one partner works at a time

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4.9.24

15 min AMRAP 1-2-3 Rope Climbs (or 5-10-15 Elevated Ring Rows) 5-10-15 Cal Air Bike (Women 4-8-12) *restart after 3 climbs, 15 cals

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4.5.24

For Time 75 Bench Press (135/85) *every time you break, complete 10 DB Bent Over Rows (50s/35s) -rest 5 mins- 75 Ring Rows *every time

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4.2.24

Part A: 3 sets 3 min AMRAP 5 Power Cleans (185/125) 10 Bar-facing Burpees Max Cal Bike -rest 3 mins between sets- *after the third

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4.1.24

10 min AMRAP 5 Bar MUs 25 Crossover Singles 20 KB Reverse Lunges (53/35) -rest 5 mins- 10 min AMRAP 60 SUs 15′ HS Walk

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3.29.24

Every 4 mins (4 sets, each for time) 10 Hang Power Cleans (155/105) 15 Strict HSPUs 10 Hang Power Cleans (155/105)

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3.28.24

(Teams of 2) For Time M/M- 4000m Row F/F- 3400m Row M/F- 3600m Row *one partner rows at a time, switch as desired.

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3.26.24

10 min AMRAP 3-6-9-12-15… Burpee Pull-up Box Jump Over (30″/24″) *cont. in this manner, adding 3 reps each subsequent round.

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3.25.24

3 Rounds 27 Air Squats 21 GHDSUs (or V-ups) 15 Deficit Push-ups (4″/2″) -rest 3 mins- 3 Rounds 27 Air Squats 21 T2B 15 Push-ups

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3.21.24

12 min AMRAP 25′ DB Walking Lunge (50/35) 50 DUs 25′ DB Walking Lunge (50/35) 15/12 Cal Bike

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3.20.24

3 Sets (each for time) 15/12 Cal Row 15 S2OH (95/65) 20 T2B 15 S2OH (95/65) 15/12 Cal Row -rest 1:1 between each set-

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3.15.24

All for time: 5 rounds of:10 thrusters, weight 110 chest-to-bar pull-upsRest 1 minute, then:5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes

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3.11.24

5 Sets (:40 on/:20 off for 20 mins) Min 1) Max Walking Lunges Min 2) Max Box Jump Overs (24″/20″) Min 3) Max V-ups Min

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3.8.24

CrossFit Games Open 24.2 As many rounds and reps as possible in 20 minutes of:300-meter row*10 deadlifts50 double-unders F: 125lbM: 185lb *Each row counts as

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3.6.24

6 min EMOM Odds: 15 Wall Balls (20/14) Evens: 12/10 Cal Bike -rest 2 min- 6 min EMOM Odds: 10 Thrusters (95/65) Evens: 12/10 Cal

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3.1.24

CrossFit Games Open 24.1 For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm

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2.28.24

2 Sets (each for time) 27-21-15 (21-16-12 for women) Cal Row Push-ups -rest 1:1 between sets- *female reps apply only to the cals

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2.27.24

Every 5 mins (3 sets) 10 T2B 10 Burpee Broad Jump (4’/3′) 10 T2B 10 Burpee Broad Jump (4’/3′) 10 T2B *score time each set

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2.26.24

4 Rounds (each for time) 15/12 Cal Bike 10 Deadlifts (155/105) 5 Strict HSPUs -rest 1:1 between rounds-

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2.23.24

CrossFit Games Open 15.5 For Time:27 Calorie Row27 Thrusters, 95# / 65#21 Calorie Row21 Thrusters, 95# / 65#15 Calorie Row15 Thrusters, 95# / 65#9 Calorie

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2.22.24

Flight Simulator For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DUs *each set of DUs must be unbroken. If you trip, restart that set, not the entire workout.

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2.19.24

5 Sets (each for reps) 2 min AMRAP 300/250m Row Max BMUs (or Burpee Pull-ups) -rest 2 mins between sets-

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2.16.24

Crossfit Games Open 20.1 10 rounds for time of:8 ground-to-overheads, 95 lb/65lb10 bar-facing burpees Time cap: 15 minutes

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2.15.24

For Time (Teams of 2) 200/160 Cal Row *One partner rows while the other performs 10 DB Thrusters (50s/35s) before switching places.

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2.12.24

5 Sets (each for time) 4 Shuttle Runs (50′) 8 Burpee Box Jump Overs (24″/20″) -rest 1:1 between sets- *each shuttle run is 25′ down

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2.9.24

Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest

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2.8.24

For Time 75 Air Squats 25 Push-ups 50 Wall Balls (30/20) (or 20/14 to a 11’/10′ target) 25 Push-ups 75 Air Squats

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2.7.24

5 Sets (each for time) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2 Wall Walks) 5 Shuttle Runs (50′) 1 HSW (25′) (or 2

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2.2.24

For Time 6-5-4-3-2-1-2-3-4-5-6 Thrusters (135/95) 12-10-8-6-4-2-4-6-8-10-12 C2B Pull-ups

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2.1.24

8 Sets: :30 Max DB Bench (35s/25s) :30 Max Sit-ups :30 Rest *score: total bench reps as round 1 and total sit-ups as round 2

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1.31.24

15 min AMRAP 10 Shuttle Runs (50′) 5 Wall Walks 10 Shuttle Runs (50′) 15 Deadlifts (185/125)

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1.29.24

2 Rounds Total At 0:00 (For Time) 45 Crossover SUs 15/12 Cal Bike/Row At 2:00 (For Time) 15/12 Cal Bike/Row 45 Crossover SUs At 4:00

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1.26.24

For Time 25 Shuttle Runs (50′) 50 Wall Balls (20/14) 50 V-ups 50 Wall Balls (20/14) 25 Shuttle Runs (50′)

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1.23.24

4 Rounds (2 min on/2 min off) 2 min AMRAP 200/175m Row 12 Box Jump Overs (20″) Max Thrusters (95/65) -rest 2 min-

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1.22.24

15 min AMRAP 50′ OH DB Walking Lunge (50/35, right arm) 15 T2B 50′ OH DB Walking Lunge (50/35, left arm) 15 Burpee Over DB

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1.15.24

2 Sets: 1 min Max Cal Bike 1 min Max Burpee Box Get Over (30″/24″) 1 min Max Cal Bike 1 min Max Burpee Box

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1.12.24

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

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1.10.24

For Time 30/24 Cal Bike 40 Wall Balls (14/10) 30 Wall Balls (20/14) 20 Wall Balls (30/20, or 20/14 to a 12’/11′) 30/24 Cal Bike

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1.8.24

For Time 30 Pull-ups 30 Back Squats (95/65) 30 Burpees -Rest 1 min- 20 C2B Pull-ups 20 Front Squats (115/80) 20 Burpees to a 6″

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1.2.24

For Time 50 Wall Ball Thrusters (20/14) 10×50′ Shuttle Run 40 Wall Balls (20/14) 10×50′ Shuttle Run 30 Wall Balls (30/20 or 20/14 to a

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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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