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


EMOM for 12 Minutes

Snatch Complex

1 Power Snatch

1 Mid Hang Power Snatch

1 Over Head Squat

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.


For time:

Row 1000 Meters

20 Power Snatches

40 Hanging knee raises

60 Air Squats

100 Double-Unders/300 Double Unders



15 Deadlifts 
Rest 30 seconds
Max Push Ups in 1 min

Rest 2 Mins


10 Deadlifts
Rest 30 Seconds
Max Sit ups in 1 min
Rest 2 Mins
5 Deadlifts
Rest 30 Seconds
Max Air Squats in 1 min



3 rounds for time:
10 Power Clean 95/135
10 Pull Ups
10 Wall Ball 14/20
400 Meter Run/ 500 Meter Row


3 rounds

400m run

21 KB swings

12 pull-ups 



10-15 Mins Handstand Practice, Handstand Walk, HSPU, Muscle Ups. 


In teams of three, with only one partner working at a time, complete the following as quickly as possible:

2000 Meter Relay Row
150 Burpees
200 Kettlebell Swings
250 Sit-Ups
300 Air Squats


IF team of two

1500 Meter Relay Row
100 Burpees
140 Kettlebell Swings
150 Anchored Sit-Ups
200 Air Squats


Take a break from "Strength" and lets do CONDITIONING: 

3 rounds of
400 m run
21 kettlebell swing (35lb)
7 HandStand Push ups rest
Rest 3 Mins
4 rounds of
12 Box Jumps
9 Burpees rest
Rest 3 Mins 
5 rounds of 
10 Wall Balls
20 Weighted Sit ups
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