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


Whole Life Challenge participants!!!  We need your final numbers.  Specifically, we need your workout score, your bodyweight (if you entered it), and measurements at your belly button and buttocks.  We have until Friday to get everything entered so if you haven't done it...  Do it!!! 

Check the list below to see where you are at with finishing up.  Do not assume that you are done!  It seems as though some of the paperwork may have gotten lost in the shuffle.

Jessica Libbee - Need workout score.
Lisa Manuelito - Need measurements
Nan Johnson - Need measurements
Becca Brooke - Need workout score
Cristal Alvarado - Need measurements
Jessica Tucker - Need measurements

Julie Moffett - Done
Leticia Gonzales - Done
Billy Deane - Done
Lindsey Hughes - Done
Tammy Andersen - Done
Carrie Jones - Done
Donovan Otto - Done
Arlene Stone - Done

Jessica Manuelito - Done
Steve Elia - Done
Tony Brown - Done
Sara Sievers - Done
Helen Schultz - Done
Chris VanNest - Done
Jeff Sievers - Done
Pascual Talavera - Done
Gina Clarke - Done
Tawni LaFroimbois - Done
Pam Martinez - Done
Amanda Narcomey - Done
Lidia Schultz - Done
Jo Barlow - Done

If your name is not on this list then we need both your measurements and workout score.  Do it!!!



Work up to a heavy 3RM of Jerk





5 rounds for time

6 jerks (135/105#)

10 burpees

6 pull ups

6 toes to bar

10 box jumps (24'/20")


Oh boy! Talk about one heck of a good weekend spent up in South Lake Tahoe. All of our competitors killed it. We even had two of our guys ( Nate and Jeremy) make it to the very last workout that was only open to the top 30 competitors. There were a few PR's and a lot of excellent times posted for the workouts. I am throwing out the challenge for next year. Lets try to have more competitors than this year. You have a whole year to improve and think about it. This is going to be the start of our deload week, so take the lifts easy and work on form. Please dont just rush through them to just get them done. Take the time and really hammer in that form.



1x5 @40%

1x5 @50%

1x5 @60%


AMRAP in 12 min.

20 Double unders

15 KB Swings (72/53#)

10 Pull ups



For those of you who know and for those who dont. Today is the last workout for Sara and Jeff Sievers at Crossfit Bishop. I know I can speak for myself and many others that they will be missed very much. I can't tell you how many times I have walked in at the end of the 4:45 class to see Jeff and Sara working hard and finishing out the workout. For me they are a big inspiration and I am really going to miss them. So for those of you who have been touched by this amazing couple please come down and join them for their last workout at 4:45. Yes I know it's early but it's for a very good reason. To all the Crossfit Bishop family who can't make it and to the ones who want to do it anyway please post a comment wishing them luck, saying see you later (not goodbye), or a fun time you had with them. I gave Sara and Jeff the option of picking one of their favorite workouts or leaving it to me to send them off with a bang. They have come up with Fight Gone Bad, so Sara and Jeff enjoy your last workout with us.


Bench Press

1x5 @75%

1x5 @85%

1x5 @95%


Fight Gone Bad

3 rounds for reps rotating each min.

wall ball shots 20/14#

sumo deadlift high pull 75/55#

box-jumps 20"

push-press 75/55#

row for calories

1 min rest between rounds




Work up to a heavy 3RM Power Snatch



Row 50 cal.

Sprint 100m

Row 40 cal.

Sprint 100m

Row 30 cal.

Sprint 100m

Row 20 cal.

Sprint 100m

Row 10 cal.

Sprint 100m


Whole Life Challenge is coming to a close!  Don't forget this THURSDAY, June 26th at 6pm to show up for theWLC Grand Finale.  We are going to test our new nutritional habits effect on our physical performance...oh yeah, BENCHMARK WORKOUT!!  There will not be opportunities to do this in class, do your very best to get your booty down to the gym and do the workout with the group.  We are a team, let's support each other! After the workout give yourself time to chill and enjoy some potluck food (so bring a dish, something new you have loved during the challenge if you dare).  Can't wait to see all of your accomplishments!  We will also be taking your measurements and tracking inches lost!  Congratulations, you are almost there!!  

Incase you haven't noticed its PR WEEK!!  Choose a lift or something you have wanted to accomplish and get to it!  Write down changes you have made, perhaps you increased your bench press by 5 lbs. or did your first pull up, whatever it may be, write that S#!t down, be proud, and we can share in your excitement (there may even be a prize)!  To reiterate, we always want quality over don't kill yourself, but push yourself and PLEASE inform your coach when attempting something new or heavy!!  


For those of you who have deadlifted with me you know that it is my favorite lift. I have put a lot of hard work into getting where I am currently at with my deadlifts. However when I started doing them I was young and dumb and thought it was all about the amount of weight you had on the bar and not so much about the form. By doing that I did end up injurying myself and didn't deadlift again for years. I was at the end of a weightlifting cycle and I was working on a 1RM. I loaded up the bar with 500# and went after it. I got the first rep with some decent form and went again for another rep. This time I was struggling and did everything I could to finish the rep. When I got to the very top I heard a pop at the base of my neck. I knew it wasn't good. I ended up going to the Chiropracter and they told me I had strained my cervical vertebrae. After a couple months of taking it easy I was back to normal, but I had given up on deadlifts. It took a lot of time and form work for me to be where I'm at today. So remember it's not about the amount of weight you have on the bar. Focus on the form, form, form, form...




1x5 @75%

1x5 @85%

1x5 @95%




3 rounds for time

30 wall ball shots (20/14#)

20 walking lunges

10 toes to bar

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