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


 800 Meter Wall Ball Run(20/14)

Then 10 Rounds of:

10 Cal Row

5 Thrusters (95/65 lbs)


800 Meter Wall Ball Run (20/14 lbs)

Split Row Up Evenly. Alternate Rounds on Row and Thruster. 1 Partner does a full round, while the one rest then switch. Each Partner does 5 rounds each.

Run Together Hand of ball every 200 Meters.



50 MED Ball Sit Ups 

1 Min Plank on MED Ball

50 MED Ball Russian Twist 

1 Min Sit Up Hold with MED Ball


Take a break from "Strength" and lets do CONDITIONING: 
3 rounds of
400 m run
21 kettlebell swing (35lb)
7 Pull Ups 
Rest 2 Mins after 3rd round.
Cal Row
Burpees Over Rower 
Rest 2 Mins after all reps are done.
5 rounds of 
10 Wall Balls
20 Weighted Sit ups




3 sets:

10 Dumbbell Front Squats with a 3 Second pause at Bottom

Right into

Using an Empty Barbell and not placing barbell down until rest

15 Second O.H Static Hold

10 Total O.H Walking Steps

10 Total O.H Walking Lunges

15 Second O.H Static Hold

Rest 2 Mins

*If Class is big, partner up and use "I go you go"



3 Rounds:

10 Dumbbell Push Press

20 Shoulder Taps

 8 Man Makers

400 Meter Run


*On Round 2 6 Man Makers

*On Round 3 4 Man Makers



3 Sets:

30 second active hang

30 second hollow hold

15 second rest


Warm up then take 10 minutes to mobilze your shoulders and pecs.

Use the equipment and various stretches.


4 rounds

50 yard shuttle sprint
Broken in 10-20-30-40-50
30 push ups after each sprint

3 minute rest between rounds


2 Rounds

Max L-hang
20 mountain climbers
15 Toes to bar
30 Russian Twists
10 v ups
40 side oblique crunches (20 per side)
5 atomic sit ups
50 Flutter kicks

1 minute plank 

rest 45 seconds between rounds






Take 15 Mins

Build to a heaviest triple.

Power Clean



A) AMRAP 10 Mins:

9 Deadlifts 155/185

12 Bar Facing Burpees

200 Meter Run


This is suppose to hurt


Rest 2 Min


B) 5 Rounds Row

30 Second Cal Row

30 Second Rest



Max Air Squats in 2 Mins.