Protect and Serve

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


This Saturday May 16th Liz’s daughter Riley will be hosting a fundraiser for a school project. She is asking all of you on her behalf to please come and donate. There will be a short 5 minute burpee challenge that can be done at anytime on Saturday. If you cannot make it please donate. Info is on the flyer below.

There will still be a WOD posted for the 8:45 am class. The burpee challenge can be done before or after. If you wish to only do the burpee challenge just drop in anytime between 8am-12pm. Children are welcome to participate in the burpee challenge but must be supervised at all times.

Fundraiser Flyer


1/2 Tabata Jumping Pull-ups Push-ups Squats Sit-ups


Tabata: Handstand Holds Hollow Rock

Complete all 8 sets of one movement before moving to the next.


12 Minute AMRAP

1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Jerk

Anytime you regrip or let go of the bar perform 20 lateral bar hops.

L1-55/45, L2-75/55, L3-115/75