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


After your initial warmup, either;

A) Continue warming up, and practice technique specific to the WOD, or:

B) Quickly work up to a heavy set of 5 Deadlifts, then 

3x5 Deadlift


Then, everyone:

10x One Arm KB or DB snatch (alternate arms and sub. Clean & Jerk if need be)

200ft sprint

4 rounds for time

Kinda like THIS!!



Recovery, Athlete's Choice

Option A:

100 TGUs


Option B:

25 minute Row w/ descending 500m split times (subtract 5 seconds every 5 minutes)

Finish there, or after some rest:

5 minute row w/ descending split times (subract 5 seconds every minute)

See more info and examples in comments!


Option C:



Begin again from the beginning...

400m Wall Ball Carry for time (20/16)


Max Rep Pullups in 60sec

60sec rest

Max Rep Box Jumps in 60sec (20"/16" You may extend hips in air, or on box.)

60sec rest

Max Rep Pushups in 60sec

60sec rest

Max Rep KB swings in 60sec (53/35)

60sec rest

Max Rep Dips in 60sec

60sec rest

Max Rep Situps in 60sec

60sec rest

Tabata Squats!

Extra Credit:

Row to hell (timed version)

60-50-40-30-20-10 seconds (Rest while partner goes, or RI=WI)


3 rounds for Quality AND Intensity:

5x Power Clean (full or hang)

5x Press (or Push Press)

5x Front Squat

5x RDL

5x Pendlay Row (you may put the bar down to quickly widen grip.)

100' Lopsided Farmer Carry

25x Burpies (If you are tough, do Burpie Box Jumps!)

100' Lopsided Farmer Carry (switch sides)


Do not set the bar down during the Barbell Complex (except to change grip.)

Justin Lascek and his trainee show excellent examples of how the Barbell Complex portion should look like, HERE.


Sunday Funday!

Bishop Broncos presents the 10th annual Tour Beneath the Peaks fun bike ride!  The event kicks off at 7 am and wraps up at 3 pm.  Great opportunity to get out on the bike, meet some good folks, and support local athletics.  Check out the above link for more information...There is a pool party that follows the ride...

For those folks who want to hit the gym:


3x5 Press


Relay Race involving...

Prowler Pushes

Sled Pulls

Slam Balls 


Tire Trials

Specifics in comments...Photos HERE!


 Machik Ascent Challenge Week Meeting Tonight!