Protect and Serve

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



Join us for our CF 22 holiday cardio/sugar challenge!!

As many of you know it's easy to get off track with our workouts and our diets during the holidays.  The average person gains 8 pounds during this time.  You need to have a plan in order to avoid weight gain. We'd like to encourage you to join this challenge! Here's how it works:

1. Create a team of your choosing, no limit on how many can be on a team. This for accountability. Pick teammates that will expect you to succeed.
2. Cardio: each team member must run/row/walk 9 miles per week. For every mile that a team member does not complete in a week the entire team will add those miles to the next week. Your whole team will suffer the consequences if you skip your cardio! One great way to communicate milage to team members is to all download the same running app, this way you can easily share info.
3. Sugar: This one is a little tricky especially this time of year. We are putting the ball in your court. As a team you will set clear boundaries on what is or isn't allowed. It's also a good idea to decide what the consequences will be if a teammate cheats. 
4. Challenge will begin Monday November 9th thru Friday January 1st.  We don't expect you to be perfect but don't be afraid of challenging yourself. 

If you have any questions please don't hesitate to ask. Have fun with this and good luck!!

Remember that one time when the warm up felt a lot like a workout??

Remember that one time when the warm up felt a lot like a workout??


Junk Yard Dog
Group Burgener Warm-up
1. Up and Down
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land (2",4",6")
5. Snatch Drop (Full Squat)
6. Hang Power Snatch


21-18-15-12-9-6-3 Reps for time:
Hang Power Snatch 75/55, 55/35, 35/25
Burpee Chest to Bar Pull-ups


10-15 Muscle-ups/Bar Muscle-ups
30 Weighted Dips