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


Potlcuk tonight at 6:30!!!  Come enjoy some delicious food with fantastic friends and an intriguing talk and discussion surrounding food, fat loss diets that work, and a little bit of history!!!  We are providing tables, plates, utensils, ice chests and a couple of main dishes.  

5 "or more" rep max deadlit
Remember this can be a test.  Use the following formula to estimate your 1RM:
Weight x reps x .0333 + reps = 1RM 


12 Deadlifts
9 Hang cleans
6 Push press
5 Rounds for time 
RX'D weights for this beast are 155 for the boys and 105 for the ladies… Don't be fooled by the simplicity of this one. It's a beast!!! 


Make Up Day!

We have provided nine fitness tests over the last couple of weeks.  They were:
400 meter ball run 20/14 pounds
Max set pull ups
Max set push ups
Sit ups in one minute
Tabata squats
One mile run for time
One rep max push press
One rep max deadlift
75 Wall balls for time

If you haven't completed all of these tests, then today is a great chance to complete any that you have missed.  If you've missed too many to complete in a single day, then please schedule a day with a friend to complete the rest and get your results to a coach so that we can get them recorded.



Potluck Friday night!!!  We are gonna be mixing up some fresh salsa and guacomole while we get some meats on the grill!!!  Glide is planning on bringing in some freshly raised chickens and we'll finish off with some sweet treats.  Feel free to bring an alcoholic beverage or two along with your dish and be prepared to learn a thing or two about fat loss...  We've got a little over 20 peeps signed up on the board and I know that there will be more of us than that.  Please get yourself signed up so we can estimate numbers and know who is bringing what delicious foods...

Kettlebell or dumbbell bench press
Kettlebell snatch

Each arm on the KB snatch please


Double Tabata
Push press

Stay light on the push press to elicit a strong cardio response before the shoulders get too fatigued...


Handstand and Chipper Business!!!!!

Hey everyone Adam here. I know some people have been asking me where all the handstand stuff went, so here you go. A blast from the past.

Coaches, get your athletes through a quick but thorough warm up.  Adequate shoulder activation for performing the following work along with elevating the heart rate and warming the whole body!!!

Twice through with little to no rest between exercises.

  • 10 reps + 10 second hold at bottom and top 90/90 pass thru - Use 2.5 to 10 pounds
  • 1 Full cycle of banded hamstring stretch or other effective mobilization of the back of your tight ass legs!!!
  • Wrist prep

Strength and Skill:
Twice through with 10-20 seconds of rest between movements.

  • 40-45 seconds Extended hollow tuck
  • 35-40 seconds Chest to wall handstand hold

Twice through with 10-20 seconds of rest between movements.

  • 30-45 Seconds Loaded Lat Stretch
  • Shoulder Extension Drill x 5 reps- Play around with this movement at very light weight to start out...

Now here comes the Chipper, Enjoy.

100 Double unders

90 Med ball sit-ups 20/14

80 Double unders

70 Russian twists 20/14

60 Double unders

50 Hollow rocks

60 Double unders

70 Russian twists 20/14

80 Double unders

90 Med ball sit-ups 20/14

100 Double unders


Potluck this Friday night at the gym!!!  Bring food and drink along with a good attitude and we are all gonna have a good ole' time.  We will spend some time going over the rules and guidelines for the Whole Life Challenge, but this is more of an opportunity for EVERYONE from the gym, as well as their close friends and family, to come and eat some good food and hang out with some of the fittest, happiest, healthiest, most righteous folks on the planet.  We started a sign up list last week and I'll transfer it to the white board at the front of the gym.  Please add your name and what food/drinks you will be contributing...


5 "or more" rep max back squat

This is an opportunity to estimate your 1 rep max
The equation for estimation is Weight x Reps x .0333 + Weight 
If you like knowing exact percentages to work at during a basic barbell strength cycle, then do the math.  If not, that's totally fine as you can still get pretty good results from an educated guess and gauging how you feel each day... 


Easy 1,000 meter row or 800 meter jog


75 Wall balls for time

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