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


Fit some rope climbs into the warm up, then five sets of heavy one's, two's, or three's of Behind the Neck Jerk


Max rounds in 3 minutes of:
3 Power Cleans
6 Toes to Bar (save your shoulders by scaling to sit-ups?)
9 Air squats
Rest 1 minute. Repeat for a total of 3 cycles.  
So it’s an 11min Workout

Local mountain guide and CFB athlete, Kurt Wedberg, was nice enough to share some photo's from his recent ice climbing adventure in Yosemite Valley.  The route is called "Widow's Tears"


Snatch Grip Deadlift 2-2-2-2-2-2
A Few Snatches then,
Volume Train/EDT 


Row 500 meters
5 Push-ups
10 Single legged deadlifts
20 Lunges
40 Double unders
Run 800 meters
Two or three rounds at conversational pace 
For time or for recovery 


Work up to a heavy set of 5 of Squat and Bench Press
Finish with Tabata Row and Double Unders 

Well, we're back...  Long, but very productive weekend for me, Molly, Jordan, Vic, and Nils along with 20 other participants in the seminar.  We started on Friday night with a lecture on "Coaching-Strength-Anatomy and Biomechanics" that went from 5-9:30.  Saturday we spent from 8 am to about 9 pm practicing and coaching the Squat, Deadlift, and Press.  We broke up into groups of 5 and coached one another through warm up sets and then one heavy set of five for each movement.  We all made it back to our respective accomodations by around 11:30 pm.  Sunday morning started at 8:00 am with the Power Clean and Bench Press and then moved on to a lecture on Programming in the afternoon.  We finished up the seminar with a Q+A that lasted until around 9:00 that night!!!  Overall things ran very, very smoothly and we all found ourselves very engaged from start to finish.  The folks involved in the Starting Strength organization proved to be professional, passionate, and full of knowledge, along with a unique ability to teach what they have learned over their years of experience...  

Top left: Learning control of the lumbar musculature
Top right:  Moment arm lecture
Bottom left:  A different kind of pressing technique
Bottom right:  The deadlift


Volume train/EDT then,
AMRAP in 10 minutes of:
5 Pull-ups
10 Sit-ups
15 Squats 

Barbells rule...