Protect and Serve

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


Join us this Friday for “FRIDAY NIGHT DISCO LIGHTS’!! Wear your best disco gear, we will have disco music and a disco dance party from 6-6:30. It s not a bad idea to watch some Soul Train so your ready dance!! This will be the best night of the Open yet.



WARM UP 400m run then 3X5 – Snatch Pull – Snatch High Pull – Muscle Snatch – Jump and Land – Hang Power Snatch

WOD With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.