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



Hang Snatch


Find Weight For Work



EMOM For 10 Mins:

3 Snatch Grip Deadlifts

2 Hang Power Snatches

2 Overhead Squats


Rest 2 Mins


3 Rounds for time

10 GHD Sit ups 

15 Wall Balls

250M Row


Cash out:

Accumulate 3 Min Plank. 



Ring support/push up


Ring pushup variations 60 total

30 on rings (remember your body works as a lever, elevate yourself for less resistance)
30 on floor (mix it up)


Tabata Air squats

Rest 2 minutes

3 rounds

30 seconds atomic situps
30 seconds hollow hold
30 second right side oblique crunch
30 seconds bicycle kicks
30 seconds right sight oblique crunch



Toes to Bar Technique



Find weight of Deadlift for Workout.



3 rounds for time

1 30' 60' 90' Suicide Sprint (outside)

25 Double Unders

15 Deadlifts

15 Toes To Bar

25 Box Jumps 


Let's spend this wonderful Saturday morning really dialing in our starting position for the clean. We can also work on some accessory work for opening our hips and for getting underneath the bar. 


Hey my favorite people Kelsea here. Quick Reminder. Saturdays at 8 ams Coach Adam has and will be working skills for OLYMPIC lifts. Get your booties there and learn!! 


Happy Friday!!


Coaches Warm up deadlifts, front squats, and push jerks!

Partner WOD A: 12 AMRAP

10 Deadlifts (155/115)
12 HR Push-ups
20 Double Unders 60 Singles

Rest 3 mins before second WOD


5 Bar Facing Burpees
10 Front Squats (95/65)
5 Push Jerks

Run 400m together
1200m Row Alternation every 200m

12 AMRAP partners will alternate working after each movement. (P1 Deadlift, P2 Push-Ups, P1 Double Unders, P2 Deadlift)

15 AMRAP I go, you go.

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