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


Press 5rm

Half "Hamilton" 3 rounds 25 minute cap
Row 500 meters
25 push-ups
Row 500 meters
25 pull-ups

Don't forget to log your work into zenplanner each day. Today's option will be your Press 5rm. This is a new way to track your progress and user friendly.



  • 4 @60%
  • 4 @65%
  • 2x4 @70%

Again, these percentages are to be used off of your 1rm. If you do not have that, then the weight shouldn't be too heavy.


Run 800 meters
60 double unders
Run 400 meters
40 double unders
Run 200 meters
20 double unders

Rest 5 minutes
Accumulate 2 minutes of hollow body hold


Front squat 3rm
3x3 @90% 3rm

"Running Gardner's gauntlet"
1 minute at each station 12 minute Total

  • Jumping lunges
  • Sit ups
  • Burpees
  • Kettle bell swings
  • Push press (45,75)
  • Double unders
  • Jumping pull ups
  • Over head squats (45,75)
  • Mountain climbers
  • Sumo Deadlift high-pulls (45,75)
  • Wall balls (8',10')
  • Row

Turkish get ups 1rm

Accumulate 4 minutes of plank (1 min per side, 2 min for middle)


Odd- 3 power cleans
Even- 8 pull ups 


Week Five Handstands!

Twice through with little to no rest between exercises.
10x Banded pass thru
30 Seconds active hang
10x Face down weighted pass thru with 2-5 pounds

3x times through with little to no rest between exercises.
10 reps + 10 second hold at bottom and top of last rep 90/90 pass through use 2-5 pounds
10 Reps, pausing for 10 seconds at the bottom of the last rep Weighted Hamstring Stretch
Wrist prep 

Strength and Skill:
3 times through with 10-20 seconds of rest between movements.
45-50 seconds Extended Hollow Tuck
40-45 seconds Chest to Wall Handstand Hold

Twice through with little to no rest.
10 reps Banded Pass Thru
20 second Passive Hang

Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
10 reps each leg kick to handstand against wall
3-4 10 second holds on each leg of Single Leg Handstand Balance - Perform a wall walk and stop when your hands are about 12 inches away from the wall.  While keeping one foot connected to the wall, bring the opposite to a postion of balance above the rest of your body.  ALWAYS KEEP ONE FOOT CONNECTED TO THE WALL!!!  The idea is just to feel where your balance is with on leg above you.  Practicing with both legs is coming soon...



Snatch complex: 5 sets (adding weight each set)
Power snatch x Hang power snatch x 2 overhead squats

4 rounds

10 ring dips
10 box jumps
10 GHD sit ups