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


Press 3 RM


Six rounds of:
5 GHD sit-ups
5 Burpees
Rest one minute 

Plenty of time for mobility and handstanding!!!


This week will be a little on the lighter/easier side.  Enjoy the extra time and energy that you will have and put it to good use.  Hopefully this will allow some extra quality work on the handstand progression!!!
Back squat


Four rounds:
1 Rope climb
7 Box jumps, 30/24"
Rest 1 minute between rounds 
Week Two Handstand Workout
 through with little to no rest between exercises.
10x Banded pass thru
20 Seconds passive hang
10 Seconds active hang


Twice through with little to no rest between exercises.
30-45 Seconds Loaded lat stretch
1 Full cycle of banded hamstring stretch
Wrist prep


Strength and Skill:
4 times through with 10-20 seconds of rest between movements.
30-35 seconds Extended hollow tuck25-30 seconds
Chest to wall handstand hold
10 second
Assisted planche

Finish With:
20 Scap pulls
40 Tuck-ups

2x Wrist prep


Coaches Choice!!!



We have a decision to make as a community...

Do we want to continue supporting an organization that has consistently pushed some of the fitness industry's finest out of the CrossFit community?  I love CrossFit.  I love how it has changed my life.  I am proud to say that I started "CrossFitting" at the first affiliate in the world.  I have learned so much, met so many good people, and have made memories that will last the rest of my life. 

Since CrossFit Bishop became an affiliate almost five years ago, some big changes have occured.

The first shocker came in 2009 when Robb Wolf, Greg Everett, and Dutch Lowy were thrown out.  These three guys have been at the top of the game and have made big contibutions to the fitness community in various ways.  They definitely shook things up within CrossFit Headquarters, but only with the honest intention of making us better.  CrossFit no longer offers a nutritioin seminar as Robb was the one that created and ran it.   Greg Everett is the best Olympic Weightlifting coach I've ever worked with.  Not having these guys within our ranks is a bummer...

The folks at Whole 9 Nutrition were thrown out in 2010 for reasons that I am unaware of.  These guys definitely had some criticisms for the direction that Headquarters was going and they were quickly cut out of the picture.  

I can't remember when Mark Rippetoe left the organization, but there was certainly not a happy ending there either.  Now, let's be perfectly honest here, Rippetoe is a straight up a*#hole, but he has a huge base of knowledge when it comes to basic barbell strength training.  The information that his seminar offered has never been replaced.  So now we have no basic strength seminar and no nutrition seminar...

Now, the good folks who started and ran the CrossFit Kids program for the last ten years are under attack.  Apparently CF Headquarters decided that Jeff and Mikki Martin are no longer allowed to use the website domain name  Jeff and Mikki disagree...  They built the Kids program from the beginning and have been using that name since they started the program.  Headquarters has filed a lawsuit against them and fired them from the organization.  We will see where this goes, but looks like CrossFit will now not offer a Kids seminar either...  Jeff and Mikki are amazing educators and are admired by many in our community.  Now, unfortunately, they will be going their own way.

Nutrition seminar gone, basic strength seminar gone, now the Kids seminar gone too.  

What the hell is going on?  

Again, I love CrossFit.  I love how it has changed my life.  I am proud to say that I started "CrossFitting" at the first affiliate in the world.  I have learned so much, met so many good people, and have made memories that will last the rest of my life.  What I don't love is paying the annual affiliate dues that end up being used to start lawsuits against people that I admire.  

So the question is...  Should we as a community continue operating under the name CrossFit Bishop?  In January our affiliate payment is due and I don't feel 100% comfortable paying it knowing what a percentage of the money is going toward.  

But, I am only one person in our community.  I know that to varying degrees we have an emotional attachment to the name CrossFit.  I know I do...  We do stand to lose something by not having the name.  The CrossFit Games are amazing and The Open is a really fun event to be a part of.  We have travellers occasionally stop in the gym from all over the country and sometimes from the opposite side of the world.  They find us because of the name CrossFit.  If it weren't for Greg Glassman creating the website all of our lives would be different in a very unique way.  However, it doesn't mean that the ship is continuing on the proper course.  I feel things have changed for the worse as the organzation has grown and it is hard for me to envision things getter better with the decision making that those at the top have exhibited time and time again...

Please post your thoughts in the comments section! 

Power Clean


Six Rounds of:
10 Burpees
10 Kettlebells swing
Rest one minute between each round.
Each round should be done as quickly as possible. 


Not sure how many of you know who Jeff and Mikki Martin are, but they are responsible for starting the program known as CrossFit Kids.  They are currently being sued by Crossfit Headquarters and have been fired from their positions with CrossFit.  They are amazing people and are offering a seminar coming up very soon separately from CrossFit.  Click here for more information if you have ever been interested in training teens...  Look them up on Facebook if you have never heard of them.  The more exposure they get right now the better!!!

Front squat 2RM
Four sets of 2 @ 90% of 2RM

Then, as quickly as possible perform four rounds of:
50 Air squats
100 Single unders