Meal of the Day


I love Crossfit Bishop. I am the kind of girl that isn't content with 30 minutes of "cardio" on a bike, or a step aerobics class. I like the full body burn, the opportunity to compete, and most of all the surprise that comes with doing something you didn't think you could do. Crossfit is the master at all of this. Crossfit breaks your body down so it can build back up into a better stronger one. It challenges your mind when you do three more reps than you thought possible. And it teaches your heart all you are capable of. Colin is a great instructor. I’ve never had a personal trainer but it is awesome having someone watching your form so closely, it makes you feel safe knowing that someone is looking out for you during challenging exercises so that you can push yourself a little further. Crossfit Bishop has got Colins intensity and attention to detail, Mollys inspiring fitness and kind spirit, a group of incredibly fun and fit people who are as psyched as you and an adorable baby too. Its certainly one of my favorite places to be in Bishop!! 

Annie Trujillo

Crossfit Works!  As a young buck, flush with time to get out in the mountains, I felt strongly that the best training for climbing and backcountry skiing was... climbing and backcountry skiing.  Now I'm by no means the busiest guy, nor do I have the most sedentary job, but I've felt the pinch of time in recent months.  I've spent many days over these busy months with Colin at Crossfit Bishop.   Colin energizes the classes, exudes knowledge and confidence, and successfully walks the fine line between motivation and all out pushing.  I just had my first opportunity in months to test my new Crossfitted bod'.  I can say that the total body training and the fresh, varied workouts make a huge difference!  The strength and endurance gains from Crossfit really shined on a recent one-day, monstrous exploratory ski tour in the High Sierra. I look forward to continuing to train and continuing to express strength gains.

- Jediah Porter

I really appreciate all the dedication, knowledge, and energy you and Molly are so generous in giving. Your trained, focused attention and interest in supporting not only my fitness goals, but maximizing the quality of my performance, keeps me engaged and committed. It is inspiring to be around and has been a great catalyst fueling a new level in my health and fitness. It has always been a priority for me, but sometimes the conditions just have to be right to step up the quality and intensity. I suppose much like a CF workout...So, really, thanks. You guys are providing something very worthy to the Bishop community.

- Paul Elia

CrossFit is a different kind of fitness program that requires much more than gripping a bar and hammering out concentration curls. The complexity and variety of the movements, coupled with the intensity makes for a compelling system of improving one's physical and mental fitness. This is not accomplished without expert, careful, selfless coaching which Colin Broadwater provides.

- Nils Davis


3x8 barbell bent over rows
3x5 barbell walking lunges (5 per leg)
Heavy, but maintainging stability and upright position

4 rounds
20 meter shuttle sprints

Accumulate 2-3 minutes of hollow body hold


Week Six Handstands   HALFWAY!!!!!


Warm-up: 2x through with little to no rest between exercises.
  • 10x Banded pass-thru
  • 30 Seconds active hang
  • 10x Face down weighted pass thru with 1-2.5kg
  • Full cycle of Wrist prep

Strength & Mobility:
  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Extended hollow tuck
  • 10 times plus 10 second hold on the last rep Jefferson curl

Rest for 3 Minutes

  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Chest to wall handstand hold
  • 30-45 Seconds Loaded Lat Stretch

  • Twice through with 10-20 seconds of rest between movements.
  • 10x each leg kick to handstand against wall.
  • 3-4 10 second holds on each leg of Single leg handstand balance

Finish With:
  • 10-15 Trap-3 press with a 2 second pause at top
  • Full cycle of Wrist prep


Workout for Monday below.

Behind the neck Push press

Double unders, sit ups


Coaches Choice!!! 


Press 5rm
2x5@ 90% 5rm


10 rounds
4 burpees
8 jumping lunges

Accumulate 2 minutes of hollow body hold


Front squat 2rm
3 sets
2 Front squat followed by 2 backsquat @65% of 2rm

4 rounds

6 handstand pushups 
12 medicine ball sit ups
200 meter medicine ball run