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


There will be no Saturday class. Go and enjoy your day. If you have time please come by CrossFit Radiate and cheer on our local people throwing it down for a good cause. 


For Time:

1000m Row
10 Wall Balls
500m Row
20 Wall Balls
250m Row
30 Wall Balls 

 Sometimes the hardest part is getting in that proud to everyone who walks in! :)


Warm Up and the some shoulder mobility

Complete as many rounds as possible in 20 minutes of:
95/65 pound Thruster, 5 reps

95/65 pound Hang Powercleans, 7 reps

95/65 pound Deadlift, 10 reps

"Sometimes the hardest thing and the right thing are the same."
Hello, Coach Shanna is with much difficulty that I let you all know I have decided to take a sabbatical from coaching.  As most of you are aware, I own/teach/direct Discovery Point Preschool, have two children, a wonderful husband, five employees of my own, and coach regular classes as well as Sacred Strength.  Many of my days begin at 4:45am and end well past 7:00 p.m.  I am passionate about all of my jobs and each take an enormous amount of energy and dedication.  My body is telling me to slow down and to take care of myself, which I tell other people to do on a daily basis, however, when it comes to me I have never listened.  I have to have surgery in the near future and need to take focus on myself so I can have a quick and easy recovery.  My family, my health, and business have to be my priority for a while.  I love coaching, I love CFB, and I love all the coaches and members who have become my second family.  I hope to sit back and be just a member for a while.  Please know how much I have enjoyed this opportunity to be a part of your lives and when the time is right, I will be back.  I challenge you all to take this opportunity to "smell the roses."  Thank you for all that you have given me and allowing me to be your coach!


Molly here.... Just finished the on-ramp class with this crew! Katie Kiddoo is missing from the picture! Great group of people. They will all be starting classes at some point this week so please introduce yourself! Desiree is in the front, and from L to R in the back is Jake, Shannon and Sheryl! Welcome!!! Now onto Krista, who will be starting the next month long programming block.....

Hello! Krista Cooper here. I'm excited to be programing! Lots going on in the near future. This Saturday is Pounds for Premies at CrossFit Radiate...if not signed up....go and watch to cheer them on! Oct. 18th is a traditional Barbell4Boobs at Crossfit Ridgecrest. The last day to register is this FRIDAY! They have Beginner, Intermediate and Rx divisions and it's fun! Also we will be hosting the Second Annual Fostering Fitness4Youth Event November 1st! Sign up at Rx Division, Modified and Master's Division, with a Kid Event! More details about actual workouts will be posted soon! :)

3 rounds for time:
20 squats
15 burpees
10 pull-ups
5 Knees to Elbows
800M run


Hey Y'all its been a fun month programming for you. I hope that it has been varied enough to keep you engaged, fun enough to keep you excited, and challenging enough to keep you growing. You all are amazing. Day in, day out; coming in up to the challenge. There is no fast track to change. It takes deliberate, committed action. Again and again and again. Hopefully, in your pursuit of your own holy grail of fitness, you exit our doors each day a little closer to manifesting what that is for you, but also, more importantly, aware of your own magnificence! 

Much love and admiration,

Coach Pablo

Rowing "Annie"

Row 500 m
50 sit ups

Row 400 m
40 sit ups

Row 300 m
30 sit ups

Row 200 m
20 sit ups

Row 100 m
10 sit ups 

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