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


Back Squat 3-3-3


7 rounds

3 forward rolls

5 wall climbs

7 toes to bar

9 box jumps 30"/24"


Turns out soda isn't unhealthy...  Weird?!

Tabata whip smash going down at 12:15!


10-15 Scapular shrugs 
Donkey kick/bootie blaster, 5 reps

One minute hollow hold with partner ball toss
30 seconds table

Bench dip, 10 reps or bar dip negative, 3-5 reps 100X0 (10 count negative, 0 in bottom, jump back to top, and 0 count at top)
Partner tricep stretch

One minute incline rows
30 seconds lat stretch

Three rounds each couplet

50 Double unders
10 Toes to bar
40 Double unders
10 Toes to bar
30 Double unders
10 Toes to bar
20 Double unders
10 Toes to bar
10 Double unders


Tabata Crush 12:15!!!

Power snatch 3-3-3-3-3

3 x 800 meter run
Rest half of your work time between intervals 


Tabata at 12:15!!!
1 Minute twisting side plank - trunk circles, 5 reps
1 Minute Cossack squats - 1 minute twisting squats
1 Minute V ups - Jefferson curl 5 reps
4 Rounds for each couplet
3-5 Rounds
Deadlift, 8 reps
Row 1:30 for distance
Rest to recovery between rounds
The deadlift need not be exceedingly heavy.  Think 60-65%...  The row should be at an intensity that is difficult to maintain for all five rounds, but not impossible.  Be sure to open up the lungs completely before starting or risk falling of the cliffs into anaerobic hell?!?!  Fat bar???



Push press 3-3-3
Dumbbell bench press 10-10-10

Wall balls
Box jumps 16/12"


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