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


“Ring Helen”

3 rounds:

400 m run

21 KB swings

12  Ring rows - Rigid hollow body position on every rep.  Set the rings up to allow a quality set of 12


A case for making gymnastics a larger piece of our programming and focus at CFB!

Over the past two or three years, I have consciously directed a large part of our programming toward barbell strength training.  Now, for many reasons, I would like to make a deliberate effort toward balancing our efforts between barbell strength and gymnastic strength and mobility.  I've found the barbell work to be very effective at building basic strength for all of us, but have also found it to slowly tighten the hip, shoulder, and spine just a bit too much, and to build that strength through a limited range of movement.  This does not mean that we want to throw the barbells out in the street, but we do want you to take a look at where you need to put some extra work in.  I know that, personally, I have let my mobility practice slip quite a bit, and low and behold, that is where my emphasis needs to be now.  We'll be offering up some new movements that should allow you to pretty easily see if you need to focus in on flexibility and bodyweight strength as well.  If you are finding yourself struggling to complete these basic movements, then BAM!, you know where you need to spend extra time.  We would still like to see you completing your barbell work, but if you need to change your emphasis to mobility in place of squeezing out a few more reps or a few more pounds on the back squat, bench, etc. then more power to you!!!  Our coaches will happily help to point you in the right direction if you need some help figuring out how to unglue your tight bits! 

Today we're going to pair forearm planks with twisting squats and headstands with weighted pass-thrus.  Scroll to the bottom of this post to see a few helpful videos.

After a brief warm up perform the following.
Three to five rounds of: 15 second forearm plank, then with no rest do 10 twisting squats.  The position in the forearm plank needs to be held very tightly.  Squeeze yourself into a hollow body position, by activating your butt and abs at 90-95% effort so that if someone were to press on your lower back, they would encounter strong resistance.  For the twisting squats, every time you come to a seated cross-legged position you have completed one rep.  If you cannot come to a standing position without using your hands, momentum, or you have pain, then you need to elevate your butt by sitting on as many weight plates as necessary to make the movement smooth and pain free.  Quality is your number one concern.  If you start getting sloppy, rest...  Garbage reps equal garbage results!  

Next, come back together as a group and work wrist prep.


Four rounds of the following.
Headstand, frog stand or tripod for 30-45 seconds followed immediately by 10-20 weighted pass thru's.
 Try to complete all four rounds without any rest between rounds.  Many of you have not done weighted pass thru's yet.  It is important that you start now.  Add 2-3 pounds of weight to your pvc pipe and find the place on the pipe where you can pass it through the full range of motion with straight arms without any popping, cracking, or pain.  Do these at least three days per week and over the space of weeks or months bring your hands closer and closer together until your hands are about one hand width outside the shoulder.  Once you can do that, come see me and I'll give you a gold star!!!  There is a video at the bottom of a character doing these completely wrong!?!?  Your arms should be the only part of your body moving!  Anchor your rib cage with your abs and keep your hips quiet by squeezing your butt.  We want to start this with no more than 2-3 pounds and over the coming years, we will slowly increase the load...

Back Squat/Press 1x5 @ 65, 75%, 85%
Super set these movements to save time. 


3-6 rounds

10 Knees to chest

10 Hip extensions

10 Push ups at a tempo of 3011 (3 seconds down, no pause at the bottom, a strong drive back up, and a 1 second pause at the top) Elevate the hands as much as necessary to produce a sound plank position.
Work quickly enough through this to elicit a conditioning response, but do not rush through the movements.

Move deliberately throught these.  They are harder than they look. 

Check out his foot sequence too.  It's awesome!

Wrong!!!  Keep your body still!!!  No movement in the rib cage or pelvis...


Coaches Choice

Come join the fun!


Final test!

75 Wall Balls for time!!

 Its that time again, the Open is almost here!  Registration is open, sign up!!!  This year there will be a scaled division as well.   

The Open | CrossFit Games


Make up day or Recovery

If you missed Monday's test today is a perfect day to make it up!  If you have been coming every day or are feeling sore come in and get some mobility work, foam rolling, and stretching in. 

Tomorrow will be our last test, so rest up!