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


CrossFit Bishop Athletes!!!  We have had some interest in an on-ramp from a few folks recently.  If any of you know of anyone else who might be able to come work with us mid-day, please let me know.  My phone number is 206 919-8923 and my email is  Or just grab me anytime at the gym of course!!!

Coaches, similar warm up to last couple Fridays...
5-10 Hinge rows, 10 deck squats, followed by 10-20 weighted pass thru's. 4-5 rounds...

Back Squat/Press 1x1-3 @80-90%

reps for time: 
KB Swings, 70lbs/53lbs 
Rest 5 seconds after the first set, 10 seconds after the second set, 15 after the third, 20 after the fourth, and 25 seconds after the fifth.  Move through each set as close to sprint pace as possible without blowing up... 


100m (ea arm)KB Waiter carry 53lbs/35lbs 
30 front rack Walking Lunges 95#/65#
30 situps
30 Wall Balls, 20lbs/14lbs 
100m(ea arm) KB Waiter Carry
30 Wall Balls 
30 situps
30 front rack Walking Lunges 
100m (ea arm) KB Waiter Carry


Deadlift/Bench 1x1-3 @80-90%

AMRAP 12 min:

12 Box jumps

9 Push-ups

6 Deadlifts


Finish up with,
Jefferson curl, 5 reps
Knees to chest, 15 reps
3-5 rounds


Skill: Spend some time working on your Clean


Row 500m

3 rounds:

5 Power cleans

7 Pull-ups

9 Push Press

Row 500m

3 rounds:

5 Power cleans

7 Pull-ups

9 Push Press


6:45 peeps!!!  You are coachless this Monday morning!!!  Pablo has a fever of 102 degrees, and Colin's kids are both sick.  Enjoy your health... 

De-load week.  Move and work at a moderate to easy level.  Some of the conditioning workouts will still be a fair amount of work.  Ratchet down the reps if you really are ready for a de-load.  If you haven't been working super hard or have missed some days, then go ahead and get after it!   

Back squat/Press
1 set of 1-3 reps @ 80-90%


Run 200m

18 burpees (Strict or no push-up)

9 Back squats (50-65%) 

Run 200m

12 burpees

6 Back squats 

Run 200m

6 burpees

3 Back squats

Run 200m

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