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


Hang power snatch 7-7-7-7-7, Stay with an empty bar here or work up to 40% at maximum
Power Clean 5-5-5-5-5, This is a rather large amount of work in and of itself.  Keep it light and quick and save plenty of strength for the deadlifts. 
Deadlift 3-3-3-3-3, Work up in weight through the five sets ending with one truly heavy set of 3


3 sets of Max Chin-ups and Push-ups


3 sets of 5 split squats and 15 hip extensions 


NUTRITION: Although we aren't doing a gym-wide Whole Life Challenge, I did sign up again. So if you are looking for some nutitional motivation and structure, join me under team name "Uptown Funk". It starts May 2nd. 
-Coach Pablo
Coaches, please run your class through a quick but thorough warm up with adequate shoulder activation for the following work.

Twice through with just a little rest between exercises.
- 30-45 Seconds Thoracic extension/shoulder flexion exercise
- Single Leg Good Morning x 5/side or Single Leg Dog Pose or Bent Leg Hamstring Stretch - Choose the mobility drill that seems to be giving you the biggest bang for your buck here.  If your hamstrings are very tight, TAKE YOUR TIME and do what you need to do...
- Wrist Prep

Strength and Skill:
2x through with 10-20 seconds of rest between movements.
- 30-40 reps Hollow Rock 
- 30-35 seconds Chest to Wall Handstand Hold

Mobility: (Yes, again)
One round
- 30-45 Seconds Thoracic extension/shoulder flexion exercise
- Hamstring stretch
- Wrist prep

Strength and Skill:
2x through with 10-20 seconds of rest between movements.
- 10 reps each leg kick to handstand against wall.  This is very tricky for a lot of us!  Take it easy on yourself.  If you don't make it all the way up to a handstand hold every time that's okay, but do your best...
- 30-35 seconds Chest to Wall Handstand Hold

Finish With:
- 10 second Assisted Planche
- 2x Wrist Prep
Three rounds for time of:
Row 350 meters
7 Heavy push press
12 Box jumps 24"/20"

Coaches Choice

Please note the upcoming schedule changes while The Broadwater Clan is away in Seattle.

Monday 27th and Wednesday 29th 4:30 and 5:30 classes are combined into one 5:00 class.

Same goes for Monday the 4th...

Back to normal on Wednesday the 6th!!!


Week Two Handstand Workout
 through with little to no rest between exercises.
10x Banded pass thru
20 Seconds passive hang
10 Seconds active hang


Twice through with little to no rest between exercises.
30-45 Seconds Loaded lat stretch or other thoracic/shoulder mobility
Bent leg hamstring stretch, 30-60 seconds each side
Wrist prep


Strength and Skill:
4 times through with 10-20 seconds of rest between movements.
30-35 seconds Extended hollow tuck 25-30 reps
Chest to wall handstand hold 25-30
Assisted planche 10 seconds

Finish With:
20 Scap pulls
10-40 Tuck-ups

2x Wrist prep


4 rounds with a partner
1 heavy sled push 
1 heavy single arm farmers carry (switch arms half way down)
400 meter run

Have a person at each end of parking lot with kettle bell and sled set up at one end. Parnter A will push sled to opposite side then partner B will push back down. Then A walks the kettle bell down and B returns it. Then run your 400 together.

After 2 rounds switch sides.



Wrist prep
Accumulate 3 minutes of plank 

Clean segment pull 3(1+1)x4
1" off floor, at knee, at hip, then finish + clean pull (pull resulting in shrugging of the shoulders and not a high pull)

Clean and Jerk 60% (this should be done with reletively light weight and proper form each time)
2+1x5 (2 cleans + 1 jerk)


10 rounds

30 sec all out row 30 seconds rest
check rower for 30/30 setting