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


30 Seconds twisting side plank/side - trunk circles, 5 reps
30 Seconds V ups - Jefferson curl 5 reps
30 Seconds chest to wall handstand hold - Wrist prep 
3 Rounds for each couplet
5 Handstand push-ups
10 Sumo deadlift high pull
15 Air squats
5 Rounds at a cruiser pace 



Rowbata at 12:15

Light week!  Next week we will be starting a series of tests, so let us take a week of "rest."  A little calm before the storm if you will.  Make no mistake, this doesn't mean that you should just take it easy, eat pizza and ice cream all week though.  Continue to give good hard efforts in the gym and take care of mobility restrictions that you know hold you back.  Also, expect to start seeing a larger amount of basic barbell strength work making its way back into the programming...  Enjoy!!!

Push press, Three moderately heavy sets of five


10 Rounds of:
5 Lunges
5 Box jumps
100 meter row 


Tabata classes at 8:15 and 12:15!  Enjoy the awesomeness with Jami...

30 seconds alternate 3 stradlle and 3 pike hollow rock
One minute cat/cow

30 seconds handstand or handstand shoulder taps 
Swivel hips - 5 each leg

Sub-maximal set of push ups
5 Xiaopeng forward - each arm

Sub-maximal set of  incline rows
30 Lat stretch - each arm 

Three rounds each couplet


For time:
30 Clean and Jerks, 135/95 pounds



Partner "Hamilton"

Complete each round as a team of two. Split the work between partners  

3 rounds 

Row 1000 m

50 push-ups

Run 1000 m

50 pull-ups


Barbell Tabata at 8:15 and 12:15.  You know you love it!!!

Deadlift, Three heavy sets of five
Follow each set with a heavy 200 meter suitcase carry. 

As many rounds as possible in 15 minutes of:
5 Push press
10 Box jumps
15 Burpees
Manage your work and rest carefully to allow a strong finish as the 15 minute mark rolls around...