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


This video is dedicated to everyone I saw at McMurray's last Saturday night!!!  Especially to Victor Lawson who was involved in an historic "Dance Battle!!!"  And of course we can't forget Michael Cooper who could keep up with the greatest on Soul Train...

No class Sunday!!!  We're heading up to the Tioga Pass Run...


So, this fine Thursday morning we had a minor altercation between a couple members regarding the quality of music playing on our Pandora Radio.  Luckily, nobody was injured and the situation diffused quickly, but it did make me realize how important musical tastes can be in the gym environment!!!  Here's a study speaking to the importance of music during your workouts.  And, by the way, feel free to bring in your own selection of music and plug in any time!!!

So, obviously music is important to all of us during your time at the gym, but what are some other ways we can keep things interesting and stimulating???  The human brain and the whole body in general is a remarkable thing and it functions best when faced with new and interesting challenges.  What challenges you the most in your athletic/fitness pursuits and how do you go about attacking these weaknesses?


Yo!!!  Coach Pablo here.


As we dive head first into this strength cycle, you should all be as concerned with how you are fueling yourself as you are with watching your numbers rise. As the days and weeks move by, you will find this linear progression not only physically but also mentally challenging. It will literally be TONS of work. Do not waste all your effort by not taking your diet as seriously as your training. The reality is that your numbers, your ability to adapt and get stronger, will be dramatically truncated if you are not addressing nutrition.

Whether your weakness regarding eating is in the form of not eating enough, eating too much of the wrong thing, or not eating at the right times, this is the time to dial it in. To not feed your body optimally is like driving your car with the emergency break on.  Take advantage of the added special monthly offer for two or four individual training session in addition to your monthly membership. This is an absolutely fantastic deal that we are offering and you should consider using these sessions for nutritional counseling and support.  Think foundations, foundations, foundations!!!

Just contact me, Coach Pablo, to set up an appointment if you are interested. If you don’t want to take advantage of our special, we can do an individual session plus two weeks of nutritional support for $65.

Let me know. I would love to support your fitness through optimal eating.

For now check out this article on post workout fuel!!!

Be fit. Eat well.

Coach Pablo
760 920 5256 


Find the time to read this article by Mark Rippetoe!!!

A few of you had questions about missed days, or if you are only coming one, two, or three days per week.  

If you are coming three days a week, make them strength days and get your conditioning done at the track, on your bike, or go do hill runs.  Or better yet, build a prowler and push it up and down the street outside of your house!!!

If you are coming twice a week, just make day one squat, press, deadlift and day two squat, bench, power clean.  And again get your conditioning done out there in the great out of doors!!!

For all of you one day a weekers, I recommend doing the same as the two dayers!  Just alternate the days and you will slowly, slowly, slowly make some progress.  Try to find some heavy stuff to pick up and move around in your and your friends back yard on the days that you're not here along with running up and down some steep hills!!!


Conditioning: 4 x 500 meter row or active recovery if you're beat down from this weekend!!!
Strength: Linear progression for those not here Monday