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



A) Bench Press


A) Barbell Back Row



Partner Friday

Split reps up evenly 

Run together


800 meter run 

50 Wall Balls/ Other Holds Wall sit

50 T2B, Hanging Knee Raises/ Other Hangs On Bar

400 Meter run

50 Med Ball Sit Ups Throwing to one aother

50 DB Thruster/ Other Holds Weight Plate Over Head #25 #45

EMOM while in gym not running 5 burpees together, remain where left off. 



Lets Take A Break From Conditioning Day This Week And Work On A Great Skill. Dont Worry You Will Still Leave Sweaty!!! ALWAYS!!!!

Skill: Power Clean and Push Jerk



3 rounds:

10 Power Clean and Push Jerks

400 Meter Run

10 GHD Sit Ups

Big Classes Start half class on GHD and other half on 10 Clean and Jerks




Front Rack Weighted Walking Lunges
20 Front Squats
40 Calorie Row
80 Double-Unders
15 Front Squats 
30 Calorie Row 
60 Double-Unders
10 Front Squats 
20 Calorie Row 
40 Double-Unders



Let me know whats up people! I need feedback.
Do you love it, or hate it so far. want to hug me, or kill me with your eyes?


Pistol progressions

3 max chin over bar holds/horizontal bar hold (lower racked bar)
rest 1 min
3 sets
max pull up/ring row strict form
1 negative from top of toes to bar/ or 1 dragon flag negative/ one max hollow hold


3 rounds

10 jumping jacks
5 squat jumps
10 lunges (5 per leg)
5 burpees
5 squat jumps

rest 90 seconds

25 ghd sit ups (ab mat)
15 t2b
20 v ups
50 bicycle crunches
25 ghd sit ups


Skill: Deadlift.


*Allow time to workout up to a bodyweight (or close) deadlift for workout. 




3 rounds for time:

500 m Row

12 Bodyweight Deadlifts

21 Box Jumps with step down (24/20)

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