10 Wall Balls (20/14)5 Burpee Box Jump Overs (24″/20″)-rest 1:00-20 Wall Balls (20/14)10 Burpee Box Jump Overs (24″/20″)-rest 1:30-30 Wall Balls (20/14)15 Burpee Box Jump Overs (24″/20″)-rest 2:00-40 Wall Balls (20/14)20 Burpee Box Jump Overs (24″/20″)-rest 2:30-50 Wall Balls (20/14)25 Burpee Box Jump Overs (24″/20″) *score time each set
3 sets5:00 AMRAP3x50ft Shuttle Runs10 Pull-ups3x50ft Shuttle Runs15 V-ups-Rest 3:00 between sets-(Each shuttle run rep is 25 feet down + 25 feet back)
3 sets2:00 AMRAP20/16 Calorie RowMax Wall Ball (20/14) in the time remaining-rest 2:00 between sets- -into- 3 sets2:00 AMRAP10x50ft Shuttle RunMax Burpee to Bar-rest 2:00 between sets-
8 min AMRAP2-4-6-8…Handstand Push Ups4-8-12-16…Pull-ups -rest 4:00- For Time“Erase your reps” (start where you left off and go in reverse)
CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is
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 (155/105) + 3 Wall WalksRound 4: 6 Power Cleans (155/105) + 4 Wall WalksRound 5: 6 Power Cleans (155/105) + 5 Wall WalksRound 6: 6 Power Cleans (155/105) + 6
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 is total clock time (including transitions).
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