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


Strength and Skill
Deadlift 2~2~2~2~2

18 minute AMRAP
400 meter run
9 body weight deadlifts
6 bar facing burpees


Strength and Skill
Clean and jerk complex
Power clean+Front squat+ 2 Jerks
2x3@60% of 1RM clean

If you are unfamiliar with your percentages, work up to a weight that is comfortable in these movements unbroken.


Tabata Russian twists (using a med-ball, dumbbell, or single metal plate)

Rest 5 mins

3x8 Dumbbell/kettlebell rows


Hey CrossFitters!!!
It's Mike. I'll be programming for this month, so it will be like Christmas every day for you all. Below is today's work out and the handstand progression.
        Strength and Skill
Press 3x5
 4 rounds of:
10 Wall balls
Farmer's carry 100 feet
15 Calorie row

Week Four Handstand Program
Two times through with little to no rest between exercises.
  • 10x Banded pass thru 
  • 30 Seconds passive hang
  • 20x Scap pull-ups 2011 

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 
  • 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
  • Foam roll your upper back for 2-4 minutes.

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

  • 10x each leg kick to handstand against wall
  • 10-15 Trap-3 Press with a 2 second pause at top.  This is hard!  Check with Colin in person or call 206 919-8923 to talk it over... 

Finish With:

  • 10 reps + 10 second hold at bottom and top 90/90 pass thu Use 2.5 to 10 pounds
  • 2x Wrist prep

“I get by with a little help from my friends.”
The Beattles 

Happy Thanksgiving to the Fantastically Fit Folks who get together each day to help and encourage one another toward a happier more fulfilled state of being!  We all have so many different reasons to be thankful, and I will surely be thinking of all of the people who make 162 Willow Street the awesome place that it is.  Remember to enjoy your friends, and family as if this may be the last day that you get to spend with them and then start the holiday season in the best way you know how.  Love all you guys...

On another note, please be good to your bodies over this long weekend.  The focus is often on consuming large quantities of food and drink on this particular holiday.  I'm not going to say that you need to or should give up this particular tradition, but will suggest that we all choose to take additional helpings of the foods that will offer the greatest long term rewards, versus the choices that will offer the sugar/carbo high that lasts only a few hours at best...  Click here to read a no nonsense article on "Gateway Foods."  

Okay, last thing I promise!!!  I posted workouts for Thursday and Friday below!  If you happen to end up in a gym that will allow you to get these done, then by all means, do it!  Saturday will be coaches choice with the beloved Adam Marcellin!!!  See you all in December...


Jerk 3-3-3


Six rounds of:
10 Push press
10 Barbell row
10 Toes to bar 

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