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


Hey Krista here...We are going to changing it up a little for the Spring Break week. Going to be a taking a little vacation from the Level 1/2 Skills and drills. Please feel free to continue to incorporate the Pull Up programming and Muscle Up programming into the hour workout! Coaches will need to create a good warm up and strecth for each session!  

Rope Climb Work/Skill
Work up to 3-5 Climbs/or Rope Climb Progression - Watch the vidoes/links below for rope climb progression!

WOD of the Day: Note this is a Workout you can log in Pocket Coach! :)
"Atrium of Pain"
2 rounds for time of:
25 Air Squats
20 Sit-ups
15 Push-ups
10 Pull-ups
800 m Run



Rope Climb Progression 2:

Rope Climb Progression 3:

Rope Climb Progression 4:

Rope Climb Progression 5:



Seven rounds of:
20 yard prowler push, 95/55 pounds
10 Power cleans, 135/95 pounds
15 Push-ups
Rest 2 minutes 

We have 25 folks signed up for the Whole Life Challenge so far.  I am hoping to approximately triple that number!!!  Bug your friends and family a couple more times if you have only hit them up once.  Remember, the more folks you know who join, the better your chances are at succeeding...  


Work for Friday
As many rounds as possible in 7 minutes of:
5 Kettlebell swings
10 Air squats 
30 Double unders or 100 single unders
Food challenge meeting tonight was a blast!!!  Nothing like starting a meeting by hucking a box of sugar cubes across the gym!!!  We gave away somewhere around $300 worth of groceries and learned a little bit about what folks can and cannot have at the various levels.  If you haven't signed up yet, then get on it!  If you know someone who is on the fence about doing it, go give them a little more encouragement.  Sometimes folks need a little extra nudge to do the right things for themselves!!!  Thanks to everyone who is participating!  This is going to be fun...

5 Minutes rowing for max calories

Our Whole Life Challenge Team is ready to roll!  If you already know that you are 100% committed, then you can go ahead and sign up at  It only takes a few minutes to get signed up and pay the $34, but then you will need about 15 minutes to set up your profile and join the CrossFit Bishop team.  The exact rules for each nutritional level are laid out very clearly when choosing if you want to be at Level I, II, or Rx.  If you are unsure of which level you should be at, just start at Level I.  Set yourself up for success!!!  Or just wait until after the meeting on Thursday at 6:30 to make your decision.  
5 Rounds of for time of:
10 Overhead plate lunges 5 per side, 45/25 pounds
15 Push press, 85/55 pounds
15 Kettlebell swings, 53/35 pounds
Move as quickly as possible through this one, but be sure to touch the floor lightly with each knee and to stand to full extension on every lunge keeping the arms fully locked out.  
For Strength/Skill, Level I folks have hang cleans, push-ups and more while Level II has cleans and fronts squats to contend with.