Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.



YOUR BODY AND MIND HAVE THE POWER TO MAKE DIFFERENCES People tend to forget about how powerful their mind and bodies are when they are determined to accomplish a goal. Your mind and body are stronger than you think.

Start to believe in what you wish to accomplish, which often ends up happening when you have the motivation and determination necessary to do so. There are hundreds of phenomena’s that have occurred due to use of the mind and body.

The mind has proven time and again to be something that helps push the body past limits it should be able to handle. For example, people who perform CrossFit undergo heavy strength and endurance testing during each type of workout, but they tend to still advance further into a more difficult program.

Use your Mind and Body to Increase your Health

Use the power of determination and willpower through your mind to increase your strength, and overall health achieve your goals. Stress is one thing you can eliminate right away. Research shows that stress causes a person’s life expectancy to decrease, diet to fluctuate, and bodyweight to either decrease below average, or weight gain occurs. These are factors that can possibly lead to further health conditions, so use your mind to push the stress away, relax, and get back on track.

You can also use the power of believing to enhance your body. Muscle gaining and fat loss actually has been proven to occur when a person trains consistently while thinking about what they are trying to accomplish, and putting forth the determination to run, swim, lift weights, or anything that you like to do as a physical activity that increases your body’s health.

Enjoy life and experience a change through the use of your body and mind. There is nothing more powerful than the two, and you should get started on this new change in life by writing down some short term and long term goals, and finding ways to accomplish them.

Lurong Challenge Sign up now:



3 Rounds: 50 Double Unders 20 Second Handstand Hold 20 Banded Good Mornings 20 Walking Lunges 20 Hollow Rock 20 Jumping Pull-ups

Group Deadlift Prep


OTM 8 Minutes, 2 Deadlifts + 5 Strict Push-ups Deadlifts @70-80% of 1RM


“Fight Gone Bad”

Three rounds of: Wall-ball, 20/14 KB Sumo deadlift high-pull, 70/50 Box Jump, 20″ box Push-press, 75/55 Row (Calories)

L1-WB 10/6, KB 35/25, 20" Box Step Up, PP 45/30 L2-WB 14/10, KB 50/35, 20" Box Jump or Step, PP 55/40 L3-As Prescribed

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.