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


Handstand Love...


Every minute on the minute for 18 minutes

5 Burpees
5 Pull-ups

5 Push press, with kettlebells or dumbbells
5 High box jumps

 Let's see this handstand thing all the way through eh?  Don't lose focus on the last week!!!


We are experimenting with a new class offering...

Jami Cleland has been working very hard on creating a "Spin-like" class, but on the C2 rowing machines.  She has been trying out a couple different ideas.  One is all rowing based with sprints and active rest, as well as coordinated team efforts.  Very fun and very challenging in the very best way!!!  The other option is a Tabata version which mixes up air squats, jump rope, and other fun cardio and ab work with rowing.  We would love to have as many of you come and try it out as possible.  Next week the class will be offered as follows:

Monday row - 8:15 am
Tuesday Tabata - 8:15 am and 12:15 pm
Wednesday row - 8:15 am
Friday row - 8:15 am 

Come and check it out!!!

Power clean


Complete as many rounds in 12 minutes as you can of:
15 Push ups
20 Sit-ups 
25 Air squats 

A new version of one of the best know articles in the CrossFit Journal...  Zone it!!!


Handstand Smashing!!!

In a few of the classes on Monday we spent a fair amount of time working the "Handstand Tuck to Alignment" drill.  Now that you've had a chance to feel the positions and movement, let's integrate that drill into the rest of the workout.  Also, we all should have had a chance to work the Jefferson curl pretty regularly by now, so the weight should be progressing slowly upward as your range of motion improves.  Don't discount the benefit of this exercise just because it's "boring."  Remember that the benefits of consistent, smart, hard work in the gym always pay off.

Congratulate yourselves on small improvements for the remainder of your time spent focusing on handstand.  (It's really a lifetime process though right!)  The small refinements necessary to go from "close to a freestanding position" to actually holding one for upwards of a minute can come painfully slowly.  Enjoy the process, rather than beating yourself for not "getting there fast enough..."


5 Rounds of:
20 Kettlebell swings
1:30 Row "sprint" 
Work in teams of 3.  Rest while your partners work... 


Overhead Squat
Find your 5rm then...
3x3 @80% of 5rm


3 Rounds of:
5 reps split squat
Max push-ups
Max pull-ups
Little to no rest between exercises 


Cash out
100 partner hollow hold med ball tosses -
Set up across from a partner with feet almost touching.  Hold hollow and toss a light med ball back and forth for 100 reps each...


From Wikipedia, the free encyclopedia

Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body's core musculature and innervation.

Colin here!  I, along with our newest apprentice coach Kelsea Galvin, have recently become certified with Functional Movement Systems.  What this means for you, is that there is a specific method available for evaluating your overall movement function at CrossFit Bishop, along with specific progressions to correct these issues.  If you are the type of person that would like to discover minor movement dysfunctions or asymmetries and fix them before they become problem areas or injuries, please give me a call or hit me up in the gym for a 30 minute consultation.  Click here to view a short video demonstrating the screen.

Max Double Unders in 10 Minutes


Week 11 Handstands...
Twice through with little to no rest between exercises.

Strength & Skill
Two or three times through with 10-20 seconds of rest between movements.

Twice through with rest to recovery between 

Rest for 3 Minutes

Twice with enough rest to repeat 2nd attempt
Finish with
Full cycle of Wrist prep