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


Run one mile
Row 2k
Run one mile 


Hey!!!  I'm looking for two teens to attend a "Teen Weightlifting Seminar" with me on December 6th in Ramona, CA.  There will be no cost and I'll provide transportation and a place to stay.  Parents are welcome to attend too...

Shoulder press, 4 rep max
Then 4 sets of 4 @ 90%


10 rounds of:
3 Muscle-ups, or 6 pull-ups and 6 dips
6 Wall balls
6 Box jumps 


For those of you paying close attention, you will notice that the mobility portion shows up twice this week...  And so does the strength and skill!  Don't skimp on the areas where you know you need the work!!!  12 weeks will be over beore you know it!!!
Twice through with little to no rest between exercises. 
- 10x Banded pass thru
- 30 Seconds passive hang 
- 20x Scap pulls at a tempo of 2011


Twice through with little to no rest between exercises.
- 30-45 Seconds Loaded lat stretch
- 1 Full cycle of banded hamstring stretch 
- Wrist prep 


Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
- 35-40 seconds Extended hollow tuck 
- 30-35 seconds Chest to wall handstand hold


Once through with little to no rest between exercises.
- 30-45 Seconds Loaded Lat Stretch
- 1 Full cycle of banded hamstring stretch
- Wrist prep


Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
- 10x each leg kick to handstand against wall
- 30-35 seconds Chest to wall handstand hold


Finish With:
- 10 second Assisted planche
- 2x Wrist prep


Snatch 2-2-2-2


Barbell walking lunge 5-5-5


Four rounds of:
2 Deadlifts
16 Lunges
16 Burpees 


Coaches Choice


Gymnastics Skills and Drills Day!
Work handstand biz, 
Muscle Up practice
Ring work-Skin the Cat
L-sit hold, hollow hold
Vertical Jump, Broad Jump, High Box Jumps

Spend time on some skills or all.....
Work on mobility, stretching

Row 2000m at conversational pace and with a smile :)! 

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