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


Front squat
Find your 2 rep max
Then 4 sets of 2 @ 90%  

Shoulder press
Find your 3 rep max  
Then do 2 sets of 3 at 90% 

Super set these two movements to save time...


As many rounds as possible in 5 minutes of:
5 Wall balls, 20/14 pounds
5 Box jumps 


10 rounds for time of:
7 body-weight deadlifts
Hard 100 meter run

Run out to the jaguar and then walk back and rest to full recovery between efforts. 


2 Clean and 2 Jerk, 60-70-80%


10 Rounds of:
1 Rope climb 

Find a challenging variation.  Maybe legless on a shorter rope???
6 Burpees
50 Double unders 

Note!  This is a lot of rounds!!!  Scale as necessary to keep things reasonable...


A big thank you to Coach Krista Cooper for putting on an awesome event this weekend!  Everyone had an awesome time, and we can't wait until next year...

See the photo above and many more on Kurt Wedberg's Facebook page!  Click here...


What's up people, people!  Colin here bringing you your workouts for the month of November.  In the interest of keeping our community training together, rather than having our "competitors" on their own, I am going to try out a little experiment.  Our daily programming will be posted as usual here on the site and on the whiteboards at the gym for all of us to enjoy.  Then, for folks who want more, there will be additional work posted on Pocket Coach each day.  Hopefully this will keep us all "gelling" a bit more on a regular basis...  

Also, since a lot of the extra work posted on Pocket Coach will be weightlifting, I am also going to throw out some free standing handstand work on a weekly basis for those of us not so keen on the barbell.  This will be similar to the None-to-One chin-up program that we did a while back and will last for 12 weeks.  One workout will be posted at the gym each week and you will want to complete the work a minimum of four times in that week.  It should take a half an hour or less to complete and can be done in addition to your regular routine...

Back squat
Find your 4 rep max, then do 4 sets of 4 at 90% of that 4 rep max


6 rounds of:
10 Dips
20 Walking lunges
10 GHD/Atomic sit-ups 


Fostering Fitness4Youth Today!!!! Starts at 9 am!!!!

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