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


Tabata Times Three
Double The Rest!!!

Row, Push-up, Sit-up

Alternate between these three movements for 24 rounds of 20 seconds work and 20 seconds rest.

Get some quality hip and shoulder mobilization in before and after...  And be good to yourself over the weekend in preparation for next weeks events!!! 

Happy Friday!!!



Work up to a weight where 5 reps is manageable while maintaining proper form.

5 rounds

4 ground to standing rope climbs (start by laying down on ground, pull yourself to standing, then  lower yourself back down) 1 rep
20 jumping lunges (10 per side)
7 russian kettle bell swings  

Cash out
100 flutter kicks


Yo People People!!!

Lowden and Broadwater will be bringing you your workouts for the next programming block.  Strap on your seatbelts and make sure you're wearing some clean underwear cause shit's about to get crazy up in here!?!?

We are going to play it pretty mellow for the rest of this week and grease the groove on some of the stuff you'll see next week.  Our primary focus for next week will be to re-visit benchmarks that we tested about 10 weeks back.  Some of our favorite things like the Med Ball Run, Max Push Ups, Max Pull Ups, One RM Deadlift, One Mile Run, will once again show up for you to test yourself with. 

For your Wednesday pleasure come on in and enjoy the following:

Push Press, 3-3-3 @ 75-80-85%
No need to go crazy here, just feeling the weight and dialing in the positions in preparation for hitting a 1RM next week.


"Mile Down"
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Again, don't put the hammer down!!!  Just get out and enjoy putting some mileage on your favorite pair of sneakers...


I would like to take the time to congratulate everybody for participating in the Open this year. This was the biggest turn out Crossfit Bishop has ever had. There was a lot of good hard effort put into every workout, and we might have some more people try RX next year. So with that said here are the winners for 15.5.

 Jessica Tucker

Shannon Winzenread



3 second pausing Overhead Squats


50 burpees

On your way to 50 burpees you must perform 10 double unders or 30 singles every minute on the minute. 





10-9-8-7-6-5-4-3-2-1 reps:
Deadlifts @1.5 bodyweight,
Bench Press @bodyweight,
Cleans @0.75 bodyweight.



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