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




Perform with a Running Clock:


0:00 - 200 Double Unders (500 Singles)


TOP OF 5:00 - 60 Burpees


TOP OF 10:00 - 80 Kettlebell Swing  35Lbs/53LBS


TOP OF 15:00 - 70 Wall Balls 14/20


TOP OF 20:00 - 1000 M Row 


TOP OF 25:00-30:00 END BURNER 40 Barbell Thrusters 53/75


If you finish the reps before the time block is over rest until the next mark. If you do not finish the reps before time block, still move on. 




A) Deadlift


A) Weighted Step Up



500 meter row

400 meter run 


Power Cleans 12-­10-­­8-­6-­4
Wall Balls       10-10-10-10-10 


400 meter run

500  meter row



EMOM for 12 Mins

Even Mins: 5 Power Snatches

Odd Mins: 10 Hanging Knee Raises 


5 Rounds:

3 Front Squats  135/95

6 Pull Ups

9 Burpees

400 meter run


Eight sets of:
Strict Press
Set 1 – 5 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep
Set 8 – 1 Rep
Rest 1-2  minutes between each set.  
AMRAP in 15 mins
10 Push Press (115/75#)
10 Kb Swings (35/53)
10 Box Jumps (24/20″)
30 Double Unders



20 min AMRAP

200m run

2 bar muscle ups/ 5 chest to bar pullups

15 GHD situps