Protect and Serve

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



DETAILS:  Throwdown will start at 4:30.  If you haven't called someone out there is still time!  We will start eating sometime around 6pm. Come early and by all means choose sides, place bets, cheer on your fav!  We will be having pork tacos and you are welcome to bring any side dish that will blow our minds that compliments this.  SIGN UP TODAY we will take our final count tonight.  Our cousin Tawnie will be there with her store so if you need any gear don't miss out.   And don't forget THE BAKED BEAR for dessert! 


CrossFit Warm Up



"Fight Gone Bad"

3 rounds of:
Wall-ball shots, 20/14-lb. ball, 10/9-ft. target (reps)
Sumo deadlift high pulls, 75/55 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75/55 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.


3 Rounds:

10 Strict T2B

20 Back Extensions or BB Good Mornings

30 Russian Twist w/MB 

40 Butterfly Sit-ups