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


Daniel, Dan, Danny Hennarty... whatever you may call him, he's not afraid to work hard!!!  We finished up PT training Wednesday night with an Rx'd Fight Gone Bad and we almost had a visit from Pukie on the third round.  Dan is, of course, married to the lovely and powerful Pam Hennarty and also has a couple of boys, Scott and Will, that regularly hit up CrossFit workouts with Meghan and the swim team!  Dan is planning on taking his moto skills to another level this year by adding in some strength and conditioning with us, so watch out for him at events like Mammoth Motocross later this year.  We should see Dan starting group classes this Monday evening.  Welcome Dan!!!


Back squat 5-5-5-5-5 followed by,
Three rounds for time of:
25 Atomic sit-ups
25 Kettlebell swings 2/1.5 pood 



50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.
If you plan on competing in The Open, modify this thing!!! 


Clean and Jerk 2-2-2-2-2 then
Dips 5-5-5-5-5, rings or weighted if possible 

If you have trouble or are new to heavy clean and jerks, you may be better served by splitting up the movements.  Work on cleans for a bit and then work on jerks for a bit at light weight.  Working on front squats and presses or push presses might be a really good idea as well if the front rack postion is still troublesome for you.  Remember that mastering basic positions is a prerequisite to throwing yourself at dynamic weightlifting movements.     

How is your shoulder range of motion???


As many rounds as possible in 25 minutes of:
5 Handstand push ups
10 Turkish get ups, alternating arms
20 Walking lunges
Run 200 meters


Squat snatch 2-2-2-2-2-2
Followed by,
Tabata box jumps and air squats

For the tabata portion we will perform 16 total rounds of 20 seconds working 10 resting.  Alternate between the box jumps and squats...