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


This guy is one of my favorites for my motivational go to. He does so many unique accessory exercises and is dedicated to his work.

Warm up and mobility/stretch



Clean complex 4 sets
high pull + power clean + power jerk= 1 set

Warm up to a working set then perform your 3 sets. Not too heavy on the weight for this one. Find a comfort zone where you can stay in contact with the bar and work on speed development into the rack postition and under the bar.

Row 2k for time


Mile Run for Time

Please show up!  Running a mile for time by yourself sucks a**!!!  If nothing else, get in there and support your friends.  One mile for time is such a great test of mental strenght and cardiovascular conditioning!!!  Embrace the suck and get it done!!!

I know the video below is of a 10k race, but watching this clip gets me psyched for running just about any distance...




5X8 db/kb row (heavy, but unbroken) 8 per side
10 cat cows between sets

12 minute AMRAP

12 DB snatch (3 per arm)
12 weighted russian twists
12 burpees


A series of tests coming at you this week.  Let's get started with seeing where your 1RM deadlift and push press currently sit.  

Please remember that quality and precise movement come first and matter most.  Big numbers and achy or injured joints often go hand in hand.

And let's have some fun during warm up eh?!  What kind of creative brain stimulation can we come up  with before we get all meathead on those barbells?  I've got some weird ideas, but feel free to bring suggestions...