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


10-1 Barbell bench and V-up ladder.

AMRAP in 4 min.

100' Heavy sled push

5 dips

10 heavy kb swings

Rest 4 min.

AMRAP in 4 min.

100' heavy sled pull

5 heavy kb swings

10 dips


Happy Halloween!!!

"Monster Mash Annie"

50 double unders

50 hollow rocks

5 burpees

40 double unders

40 hollow rocks

10 burpees

30 double unders 

30 hollow rocks

15 burpees

20 double unders

20 hollow rocks

20 burpees

10 double unders

10 hollow rocks 

25 burpees



Warm up
Easy 800 meter run


Three rounds of:
Table inside out, 5 each side
(retract shoulder blades and squeeze glutes)
Good morning, 5 reps
Back squat, 5 reps
Active pigeon stretch 
Increase weight on good morning and back squat each round 


Back squat 3-3-3 @ 70-80-90%


3 rounds of
5 Wall balls
5 Box jumps
5 Calorie row
5 Ring rows or pull-ups

Finish with,

Three rounds
Weighted oblique stretch, 5 reps per side
(Start in a standing position with a dumbbell in one hand.  Slide the dumbbell in a straight line down the side of your leg until you feel a good stretch in your obliques opposite to the side holding the dumbbell.) 
Pigeon stretch, 30 seconds per leg


Warm up
Two rounds
1:00 Single unders
5 Kettlebell swings
5 One armed kettlebell swings per arm


Two rounds
10 Windmills
10 Swivel hips


Snatch balance 5-5-3-3-2-2-2
Work up to one challenging but technically perfect set of 2


5 Double unders
5 Kettlebell snatches per arm
10 Double unders
5 Kettlebell snatches per arm
15 Double unders
5 Kettlebell snatches per arm
20 Double unders
5 Kettlebell snatches
25 Double unders
5 Kettlebell snatches per arm
30 Double unders
5 Kettlebell snatches per arm
35 Double unders 
Work as far into this pattern as possible for 10 minutes, but please remember that we are consciously backing off on the cardio this week.  This should be looked at as a skill building challenge rather than a 10 minute full throttle attack.
If you have double unders wired, each set needs to be unbroken before moving to the next set. If you do not have double unders wired, limit yourself to 1 minute of attempts, then break up the monotony with a set of kettlebell snatches.  Lateral hops are a great alternative. 

Finish with 2 rounds of:
10 Jefferson curls
30 second to 1:00 chest to wall handstand hold


Pressing, rowing, and rowing this day...

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