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


For time

100x Sit-ups

90x Lunges

80x KB swings

70x Box jumps (20 inch)

60x Hollow rocks

50x Squat jumps

40x Double unders 

30x Russian twists

20x Shoulder to overhead 

10x Chest to bar pull-ups

Run 400m



Coaches Choice FRIDAY!!!


A) Push Press

A) Push ups

Increase Weight on Push Press
Rest 60 seconds


In 12 minutes with a partner, I go, then you go as many rounds as possible. If no partner is available rest the same amount of time it takes you to complete a round. 
4 Barbell power cleans 
4 Barbell push presses 
6 Hanging knees to chest or seated knees to chest

Attempt to make each round heavy and unbroken. Add weight throughout if possible.



10 Kettlebell deadlifts
10 Kettlebell swings
30' Walking quad stretch
10 Kettlebell deadlifts
10 Kettlebell swings
30' Walking hamstring stretch
10 Kettlebell deadlifts
10 Kettlebell swings
30' High Knee walk


A) Deadlift ( Find a weight to use for all 5 sets) 
5 sets of 10

A) 100 meter hard run. 
Rest time is walk back.


5 rounds: 
10 Deadlifts
10 air squats
10 high box jumps
50 double unders



A) 1 Round
200 meter run
30' Walking quad stretch
200 Meter run
30 ' High Knee walk
200 Meter run
30' World's greatest stretch

B) Wrist Prep


A) Bench Press
4 sets of 8
Tempo 4010
Increase Weight 

A) 5 dips after each set
Rest 60 seconds.


1 Round: As fast as possible, hold a consistent pace throughout
50 Box jumps 20 men, 16 women
50 Air squats
50 Kettlebell swings 56 lbs men, 35 lbs women
50 Sit-ups
50 Squat thrusts or Burpees
50 Dumbbell push press 
50 Ring rows
50 Double unders


Easy 400 meter walk.