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 1x3 @ 70, 80%, 90%


4-6 rounds of:
Row 250 
6 DB rows each arm 
6 GHD sit ups
6 Pull-ups/ring rows


Then finish with 

4-5 rounds of: 
5 Jefferson Curls and 10 knees to chest
.  A note on the weight for Jefferson Curls.  It should be heavy enough to assist in a deeper stretch than being unweighted, but not so heavy that you feel any fatigue in your back muscles.  Stay smart...

Next enjoy some arch holds and hip circles.  30 second arch hold into 5 hip circles in each direction for 5 Rounds...



Don't forget to join us this saturday for the Sage to Summit Winter Race Series Run!!!

Can't wait to see you there!

Sierra Events Calendar


“Rowing Annie” 

Row 500m, 50 double unders, 50 sit-ups

Row 400m, 40 double unders, 40 sit-ups

Row 300m, 30 double unders, 30 sit-ups

Row 200m, 20 double unders, 20 sit-ups

Row 100m, 10 double unders, 10 sit-ups 


One of the longer posts in CFB history. Enjoy it all!!!

After a brief (five minutes or less) warm up, perform the following.

Three to five rounds of:
25 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 35-50 seconds followed immediately by 10-20 weighted pass thru's. 


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

Then: 12 quality minutes of:

5 Dips or push-ups
7 Goblet squats
9 Weighted sit-ups


Starting the first week of February, Pablo and Colin will offer an hour long flexibility class on Monday, Wednesday, and Friday at 12 noon.  The information being taught will primarily come from the work of Kit Laughlin.  Check out his website here...  Monday will be taught by Colin, Wednesday by Pablo, and Friday will be open gym style.  We will teach the same stretches on Monday and Wednesday and then Friday will be a day to practice on your own.  The first several weeks will focus on the hip and ankle.  There will be no charge for this class at this point in time.  The classes will move as slowly or as quickly as is necessary for participants to reap the biggest benefit.  Stretches for larger muscles will have to be held in contraction as well as in a relaxed state for up to four minutes which will only allow us to focus on a few stretches each session.  However, the results that come from this type of work are well worth the time spent.  Please come and try it!!!  Below are Kit's "Daily Five" that you can try each day as a tool to find your tighter areas that need work.


Handstands Week 11!!!  The home stretch...

2x through with little to no rest between exercises.
  • 10 reps + 10 second hold at bottom and top of last rep 90/90 pass thru (use 1-5kg) 
  • 10x Face down weighted pass thru with 1-2.5kg
  • Full cycle of Wrist prep

2x through with little to no rest between exercises.

  • 12x plus 15 second hold on the last rep Jefferson curl 
  • 10x Banded pass-thru

Strength & Skill
2-3x through with 10-20 seconds of rest between movements.

  • 10-15x Headstand tuck to extension
  • 10-15x Tuck ups

2x through rest to recovery between sets and/or reps

Rest for 3 Minutes

  2x through rest enough to repeat 2nd attempt
  • 60-1:15 seconds Chest to wall handstand hold

Finish with
Full cycle of Wrist prep



Coaches Choice

Saturday fun with coach Adam!  

Don't forget to sign up for the Valentine's Day Massacre!!!


Back Squat/Press 1x5 @ 65, 75%, 85%
Super set these to save time... 


3-6 rounds for quality of:
6 Hinge rows or ring rows 
6 Wall ball sit-ups
6 Twisting squats

Finish with 4 x 100 meter sprint/run
1:2 work/rest ratio (rest at least twice as long as it takes you to run)