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


Congratulations to all the June Lake Triathlon participants!  It was a beautiful day and you all took advantage of it and made all of your peers here at CFB proud...

Mike Lowden 10th overall
Jessica Tucker 15th in age group
Jess Scida 17th in age group
Keri Davis 5th in age group
Billy Deane 3rd in age group
Dan Hennarty 4th in age group
Grace Holder 4th in age group
Becca Brooke 4th in age group
Ron Saenz 2nd in age group
Kurt Wedberg 12th in age group in Olympic distance 

Mucho respect to all of you for jumping in the water and getting it done!!! 

Work up to a 1RM Thruster

Then, for max reps...  Keep track of your reps after each station

2 min. at each station with 1 min. rest between stations

Thrusters 95/65#

Box jumps 24"/20"

Wall Balls 20/14#

Power Cleans 95/65#

Row for Calories


Back Squat

5x 60%

5x 70%

5x 80%



3 rounds for time

12 burpee tuck jumps

14 pull ups

16 sit ups

Remember if it's too easy scale up

ex. chest to bar pull ups, GHD sit ups


Coaches Choice


Deadlift max lift

Bench Press max lift


Now who is ready for some fun?




150 wall ball shots for time (20/14#)


Everyone inlcuding me needs to constantly work on their weakness, or things they dont enjoy. Otherwise they will never get any better. So with that being said.


Work up to a heavy 1RM TGU



5x400 sprints for time

your work to rest ratio is 1:1

so rest as long as it takes you to complete your run.