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


Jami's badass classes will be at 8:15 and 12:15.  8:15 is a "combo" class and 12:15 is Tabata!
1 Minute hollow rock - Table rock, 10 reps 
10-15 scap shrugs - Swivel hips, 5 reps/side
45 seconds push ups - German arm swings 10 reps/side
45 seconds hinge row - Lat stretch 30 seconds/arm
4 Rounds each couplet 


Three rounds of:
5 Deadlifts
5 Box jumps
Sprint length of driveway and back.

Coaches, please include deadlifts, step-ups, calf raises and a light shuttle run in your warm up to prepare for the days conditioning.  We are expecting a lot from out achilles tendon here, so stay aware!!!  


Pressing Snatch Balance 5-5-5
Heaving Snatch Balance 3-3-3
Snatch Balance 1-1-1


Push press, 3 heavy reps
Follow immediately with 1 minute of wall balls
Three to five rounds depending... 


1 Minute twisting side plank - trunk circles, 5 reps
1 Minute Cossack squats - 1 minute twisting squats
1 Minute straddle up - Jefferson curl 5 reps
4 Rounds for each couplet


As quickly as possible:
80 Double unders
70 Kettlebell swings
60 Burpees, plank style with no push up
50 Calorie row
40 Box jumps
30 Push ups
20 Dumbbell thrusters
10 Clean and jerk


Afternoon classes are changing up a bit.  We are going to try hold our evening classes at 5:15 instead of having them at various times each day.  Hope that works okay for everyone!

Tabata class at 12:15 


Front Squat


Max Freestanding Handstand Hold
Max Wall Handstand Hold  
We will be recording these times, so bring your A Game!!! 


Row and Tabata class Monday at 8:15 and 12:15
I had a couple of people ask what more advanced movements this basic gymnastic strength and mobility is preparing us for.  In some ways, I don't even want to discuss this since it's such a long term endeavor to be able to perform even the most basic gymanstic positions and exercises.  We may be able to strengthen and build muscle tissue relatively quickly, but stretching and strengthening connective tissue takes months.  If we really want to see some significant increase in our bodyweight strength, then we need to start looking at progress over a year, rather than six, eight, or twelve week blocks...  
Having said that, let's look at where an individual might be able to go with this stuff...  If they were to be committed to 2-3 years of consistent and focused training!
Hollow Rock = Front Lever
Plank = Straddle Planche

Push-ups = Hollow Back Press
Ring Rows = Rope Climb
Tuck-ups = Manna
Russian Twist = Side Lever
Of course, this is with one arm and performed by the legendary John Gill!!!
Deck Squats = Pistols
For those of you who look at this stuff and think "Never...  That just ain't me!"  I totally understand where you're coming from.  Being an inflexible 6'3" 40 year old, I look at things like the manna and my first impluse is "No freaking way!"  But, it doesn't really matter how I feel right now...  We just train for the positions and do our best.  If I never pull off the manna, then I'll be okay, but I can still train my shoulders into the best extension that I have the ability to.  I can master the push-up and handstand on the way to trying to learn a Hollow Back Press.  I absolutely have to work on my hip, knee, and ankle flexibility for the rest of my life...  So why not do that with the goal of a perfect pistol even though I have struggled with that movement for well over five years now!!!  
We train like athletes in the gym so that we can go into the amazing playground that we have in our backyard to play hard and then come home safe and ready to do it again the next day.  We work hard day in and day out so that one day we will surprise ourselves when we do something that we previously thought impossible.  
Are hollow rocks fun?  Is eating to support your training easy?  Are ring rows sexy and exciting?  No, no, and no!!!  Do it anyway...
If you have any questions, please ask this 86 year old woman.
1 Minute hollow rock - 30 seconds table
1 Minute forearm plank - straddle reverse hyper, 5 reps 
45 seconds push ups - xiaopeng backward, 5 reps per side
45 seconds incline row - arching lat stretch, 30 seconds each arm
4 Rounds for each couplet
Three Rounds of:
10 Kettlebell snatches per arm
Run 800 meters
Rest one minute between rounds