12 min AMRAP 10-15-20-25… Cal Bike 25′-50′-75′-100′-125’… KB Front Rack Carry (53s/35s) (Women’s Cals: 8-12-16-20…) -Rest 3 min- 12 min AMRAP 10-15-20-25… Cal Row 25′-50′-75′-100′-125’… Single DB Walking Lunge (35/25) (Women’s Cals: 8-12-16-20… *every 5′ of carry and lunges = 1 rep
Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it
18 min AMRAP 6-4-2 Bench Press (185/110) 3-2-1 Rope Climb (or 12-8-4 Elevated R. Row) *repeat the 6-4-2 and 3-2-1 sequence for the full 18 mins.
2 min AMRAP 50 DUs 25′ HSW (or 2 Wall Walks) Max Reps Deadlift (225/155) -rest 1 min between sets- *Go until you complete 50 reps of Deadlifts. 14 minute time cap. Score is clock time when you complete rep 50. If not finished within 5 sets (14 mins), score is 14:00 plus remaining reps
Each section for time 2x 800m Run -rest 2 min after each set- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2 mins after each set-
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.
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-
Partner WOD In 20 mins, 3000/2600m Row (split) -in remaining time, build to a Heavy Single Clean & Jerk (each)
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.
CrossFit Level 2 Certification
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.
CrossFit Level 1 Certification
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,
CrossFit Level 1 Certification
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.
CrossFit Level 1 Certification
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.
CrossFit Level 1 Trainer
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.
CrossFit Level 3 Certification
Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition