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



Romanian Deadlift 1x5

"Push up circle"

Start everyone in a plank in a circle. Have one person begin with one push up, then move clockwise having each person follow. It's essentially "death by push ups." Last one left in the plank "wins."

"Wall sit showdown"
Basically same concept as the circle, but holding a wall sit until failure. Done all together.


3 max Chin over bar holds 

20 cat cows



Week Six Handstands   HALFWAY!!!!!


Warm-up: Focused 5-10 minutes of general warm-up with extra focus on the shoulders...

Strength & Mobility:
  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Extended hollow tuck
  • 5 times plus 10 second hold on the last rep Jefferson curl 

Rest for 3 Minutes

  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Chest to wall handstand hold
  • 30-45 Seconds Lat Stretch or Shoulder Extension Hold

  • Twice through with 10-20 seconds of rest between movements.
  • 10x each leg kick to handstand against wall. 
  • 3-4 10 second holds on each leg of Single leg handstand balance

Finish With: 
  • 10-15 Trap-3 press with a 2 second pause at top
  • Full cycle of Wrist prep


EMOM 10 minutes
2 Cleans
5 pull ups/ring rows


Work up to 1rm snatch


For time

50 Russian twists

25 push-ups

50 Med Ball sit-ups

25 dive bomber push-ups

50 hollow rocks

25 diamond push-ups



Handstand Business


Row 250 meters
5 Push ups
10 Air squats
5 Pull ups
10 Air squats
3 Rounds Each for Time

Warm up very well and go through the first round as fast as possible.  Rest as needed and then try to best your first round in the second and third... 

Finish with an easy mile run.


5 sets of:
Behind the neck power jerk x 1, Heaving snatch balance x 1, Overhead squat x 2
Light and fast.  Your shoulders should be pretty fatigued if you've been showing up to class with regularity.  Work with speed and timing here, rather than challenging the system with heavier weights.  An empty bar is totally fine.  Keep a pvc pipe handy and knock out several sets of weighted pass thru's.  Lacrosse balls and foam rollers are your friend...  Remember, without good ankle, hip, and upper back mobility you're heading down the road to dysfunction... 


For time!
Row 250 meters
30 Box jumps, 20/16"

Walking Lunge, 20 steps
10 Pull ups
10 Push ups
20 Wall balls
30 Double unders
Run 200 meters 

Step on the gas pedal for this one!!!