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


Make Up Day

Each workout has a goal.  Choose a goal and then attain.




Clean and Jerk 2-2-2-2-2
Five rounds for time of:
Barbell squat jumps, 5 reps
Row 200 meters
Rest one minute between rounds

For the barbell squat jumps, place a barbell in the high bar position and squat to full depth and explode out of the bottom, jumping as high as possible.  

Jump/shrug vs. catapult


Snatching, Volume Training, and EDT

Training vs. Atonement
Progress vs. Pain


Squat - Work up to a moderately heavy set of five 

We'll follow that with a 15 minute conditioning workout.  Something involving deadlifts, back extensions, sit-ups, and bear crawls...  You might consider this as an active recovery workout if you came in on the previous two days and want to perform well on the snatches coming up on Thursday!

Legs should be a bit sore, so take some time to stretch out and get on a foam roller...


Here is a basic template of how the following six weeks will look.  You will not be able to come Monday thru Friday and give 100% on each workout.  One of these days will need to be treated as active recovery.  Be responsible with your body and go hard when you are rested and go easy when you're not sure.  Remember, you cannot train if you are injured, sick, or overtrained, but if you take an easy day you will have another opportunity very, very soon.

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." Muhammad Ali

Monday                                           Tuesday                            Wednesday
Volume training-or                          25-40 minute metcon        Basic strength maintenance
Escalating density training                                                         15-20 minute amrap
10 minute amrap 

Thursday                                               Friday
Snatch                                                    C&J
Volume training-or-                               Rowing/Running intervals
Escalating density training                       

Saturday                                               Sunday
Make up day                                           Stretching and fun...