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


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 


Overhead Squats

5 @ 40% 1 RM
5 @ 50% 1 RM
5 @ 60% 1 RM
5 @ 70% 1 RM
5 @ 80% 1 RM



5 rounds for time of:

400 m run 
15 Overhead Squats (95/65#)





Gymnastics Complex
Complete the following complex:
1 Strict Pullup
1 Knee Raise

Minute 1- 1 Round of complex
Minute 2- 2 Rounds of complex (1 complex X2, NOT 2 SPU, 2 KR, 2TTB etc)
Minute 3- 3 Rounds of complex

Continue up to 12 Minutes

Once a round is missed, your complex is finished. Complete 50 Push-ups and 100 Russian Twists, break up however you like.


Jami's Birthday WOD:

100 single unders
44 squats
44 push presses
44 reverse lunges
44 KB swings
44 wall balls
44 flutter kicks
44 box jumps
44 sit ups
100 single unders

Happy Birthday, Jami! You always light up the gym with your laughter, color-combos, and hard work!!!

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