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


Second to last day of handstanding...  Monday we saw a few light bulbs go on!  Might we see a few more?

Terrible 20
20 Box jumps
20 Squat jumps
20 Kettlebell swings
20 Walking lunges
20 Knees to elbows
20 Push press
20 Back extensions
20 Wall balls
20 Burpees
20 Double unders 


3x3 Deadlift

3x3 Rope climbs

3x5 Split squat

3x5 Push-up (10 count negative) 


2x through with little to no rest between exercises.

Strength & Skill
2-3x through with 10-20 seconds of rest between movements.
2x Through rest to recovery between sets and/or reps
Rest for 3 Minutes

4x through rest enough to repeat next attempt
Tick-Tock - Instructional Video Attempt these 4 times. 

Rest for 3 Minutes

2x through rest enough to repeat 2nd attempt

Finish With:
10-15 Trap-3 Press with a 2 second pause at top. 
Coaches Choice for Conditioning!!!

Well once again a member of our Crossfit Bishop family is moving on to bigger and better things. Jessica Cole (Tucker) is moving to Florida. As I'm typing this I'm looking out my window across the street and watching her load up her Jeep. I know there are many people who are going to be sad to see her go and I am one of them. I was really happy to see her step up her game this year and participate in the Open. No matter what was thrown at everybody she took it head on, and even attempted some of the workouts twice. I talked with Jessica last Saturday and she told me she was leaving, so I told her to think about it and let me know what she wanted to do for her last workout. She decided on an oldie but a goodie. So if you have time in the morning come down and do one last workout with her.



3 rounds rotating each min.

wall ball shots 20#/14#

sumo deadlift high pull 75#/55#

box jumps 24"/20"

push press 75#/55#

row for calories

1 min rest between rounds


Handstand Love...


Every minute on the minute for 18 minutes

5 Burpees
5 Pull-ups

5 Push press, with kettlebells or dumbbells
5 High box jumps

 Let's see this handstand thing all the way through eh?  Don't lose focus on the last week!!!