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


For technique and with SQUAT CLEANS, NOT POWER CLEANS~
30 clean and jerks 135/95 pounds

It has been 6 wks since we did "Grace" for technique! It is nice to do the benchmark workouts, such as this, about 6-8 weeks apart. Hopefully everyone is keeping up on their journals so you can get an objective idea of the changes you are making.... good or not as expected!

If you did power cleans the last time you performed this, just note it in your journal and see if you were able to do more weight, or even improve your time, using squat cleans! In the long run, you will most likely be able to move more weight with the squat clean...  and improve your front squat! 


5K Row

It has been 6 weeks since we last did this work out, which means it is time to do it again and assess how the body is feeling and performing. Are you making the gains that you hope for? Do you feel like you are hitting a plateau in your training? Remember, if you are concerned or frustrated with your progress, or you have particular goals for yourself, it is important to discuss this with your coach! 

Rowing technique

This is a video on the journal so if you cannot access it, it's time to subscribe!


4 Rounds for Time:

10 Burpee pullups 
400 m run carrying a medicine ball  



Wall Facing HSPU's
Deadlift 1.5x BW
Medicine Ball Cleans  20#/16#

Jason Khalipa learns the wall facing HSPU

Hopefully everyone has subscribed to the journal so they can watch this video. Don't log in at the top of the page, log in on the article and it will keep you on that same entry. 


I was very tempted to throw in the 5K but then looked at the weather and it is still ridiculously HOT tomorrow... so here it is:

3 Rounds:
650 meter Row
15 reps Bench press 50-75% BW  

-each individual round will be for time
-partner up. One person will rest, spot on the bench press, and keep time while the other person works their ass off!