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


Hello Thursday My Favorite!

Long Burn!!


A) 2000 Meter Row

Every 90 Seconds

5 Dumbbell Thursters


Rest 1 Min


B) 3 Rounds:

300 Feet Farmer Carry

15 Kipping HSPU


Rest 1 Min



1 Shuttle Sprints (30,60,90)

Sit Ups       50 40 30 20 10

Air Squats   50 40 30 20 10

Coaches Switch out different variation of core movements each round



A) Push Jerk

5,4,3,3,2,1 @90% for 1

A) Single Arm DB Snatch

3,3,3,3,3,3 Each Arm

Rest 60-90 Seconds



800 Meter Run

30 Wall Balls

15 Kettlebell Swings

15 DB Push Press

600 Meter Run

20 Wall Balls

15 Kettlebell Swings

15 DB Push Press

400 Meter Run

10 Wall Balls

15 Kettlebell Swings

15 DB Push Press



3 Rounds:

30 Second Active Hang

30 Second Plank

30 Second Rest



Muscle up progressions


6 rounds

100 meter sprint
15 pull ups


3 rounds
30 second squat hold
30 air squats
20 hannibal squats (narrow/feet together)
10 cossack squats

Rest 2 minutes

3 rounds

30 seconds atomic sit ups
30 seconds hollow hold
30 seconds shoulder taps
30 seconds v ups
30 seconds mountain climbers 

rest 60 seconds between rounds

Max plank hold immediately after 3 rounds are done




Using 60-70% of your power clean from last week.

EMOM on for 10 Mins

1 Hang Power Cleans

2 Front Squats

1 Squat Clean



Part A) EMOM for 6 Mins

8-10 Cal Row Sprint


Part B)

EMOM for 10 Mins:

3 Deadlifts

3 Box Jumps

3 Burpees



Max Burpees in 90 seconds.  


Hey everyone, so we've been working on Olympic lifts for a couple weeks now and I hope it has been helping. I'm going to continue with this for the time being and hopefully get some more people in who would like help. I've really been drilling in the starting position every weekend so I'm going to shift gears a little bit and work on pulling power for the clean. Then we will work towards a 1RM power clean. 

4x4 clean deadlift

4x4 clean pull

4-4-3-3-2-2-1-1-1-1 until you hit 1RM power clean