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


Deadlift/Bench 5,3,1 @ 75,85%, 95%
Superset these to save time.  Also, after the bench perform a set of 5 narrow grip overhead squats with an empty bar or pvc pipe.  How close can you bring your hands and how vertical can you keep your torso.  Check out this video on why some of us will be able to stay more upright with WAY less effort than others.


3 rounds:
10 push ups
10 GHD sit ups
10 hip extensions
run 400

Finish up with,
Jefferson curl, 5 reps
Knees to chest, 15 reps
3-5 rounds


50 second hollow hold

40 double unders

30 wall balls

20 walking lunges

10 dips/push ups

20 walking lunges

30 wall balls

40 double unders

50 second hollow hold


Our first stretching class is starting!!!  Monday with Colin, Wednesday with Pablo, and Friday Open Gym.  Paul and I will cover the same material on Monday and Wednesday and then you can use Friday to practice what you have learned in our classes.  Please come if you can fit it into your schedule!  Last week I posted some intrdoctory stretches/self assesment videos that we will be going over in class this week.  The video below shows some more advanced work that can be performed after conditioning the body to more intense stretching...

Back Squat/Press 5,3,1 @ 75,85% max set @ 95%

3 rounds: 
15 Burpees
(please perform a strict push up or no push up at all for the burpees today)
200m Run 
15 pull-ups/ring-rows (if you choose pull ups, keep'em strict)
250m Row

Finish with,

Three to five rounds of: 
35 second forearm plank, then with no rest do 10 twisting squats. 

Next, come back together as a group and work wrist prep.


Four rounds of the following.
Headstand, frog stand or tripod for 45-50 seconds followed immediately by 10-20 weighted pass thru's.  Keep trying to inch those hands inwards...


Sage to Summit Winter Race Series

Please join us for the first run of the Sage to Summit Winter Race Series.  The run is at Millpond and starts at 8:15.  CrossFit Bishop has your entry fee covered, so come on out to enjoy the morning and raise some cash for Inyo County Search and Rescue.  No need to register in advance, just show up..


Adam will also be running a class this morning at the gym.


Coaches, let's start with some hinge rows, weighted pass thru's and twisting squats during warm-up.  
5 Hinge rows, 10 twisting squats, followed by 10-15 weighted pass thru's. 4-5 rounds...

Back Squat/Press 1x3 @ 70, 80%, 90%


6 Rounds of:
6 Good mornings
4 Roll outs with a barbell
2 Handstand pushups/DB press

Please join us for the first run of the Sage to Summit Winter Race Series.  The run is at Millpond and starts at 8:15.  CrossFit Bishop has your entry fee covered, so come on out to enjoy the morning and raise some cash for Inyo County Search and Rescue.  No need to register in advance, just show up...


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