Search


Meal of the Day
Testimonials

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

Wednesday
Jul272016

Strength:

A) Bench Press

5,3,3,2,1

A) Single Arm DB Snatch

5,5,5,5,5, Each Arm

Rest 60-90 Seconds

 

 

Work:

800 Meter Run

30 Wall Balls

15 Kettlebell Swings

15 DB Push Press

600 Meter Run

20 Wall Balls

15 Kettlebell Swings

15 DB Push Press

400 Meter Run

10 Wall Balls

15 Kettlebell Swings

15 DB Push Press

Tuesday
Jul262016

Mike here with some calisthenics. I encourage you to get comfortable by moving your body's own weight. It can be a challenge, but a fun over all experience and great outcome for your body. Variance is key. Switch up your movements and break up sets and reps how ever you may need.

Strength

80 push ups alternating types (standard, wide, diamond, explosive, rings, raised, etc.)
50 pull ups alternating type (standard, wide, chin up, ring row, austalian rows)
20 dips alternating types (weighted, rings, negatives, banded etc.)

This seems like a lot, but it just takes time. If it still seems overwhelming, grab a partner and split it up.

Conditioning

2 cycles

Run 200m
10 air squats
5 burpees
20 jumping lunges
5 squat thrusts
10 jumping squats

rest 1 minute

25 ghd situps/ab mat sit ups
20 shoulder taps
50 flutter kicks
10 cross crunch with leg raise
30 second hollow hold
15 strict T2b/K2e/knee raises

rest 1 min (repeat 2nd time)

Cash out

accumulate 2 minutes of plank

Monday
Jul252016

Strength:

5 Sets:

1 Power Clean

1 Mid Power Clean

1 Front Squat

WOD:

500 Meter Row

10 Power Cleans

400 Meter Row

8 Power Cleans

300 Meter Row

6 Power Cleans

200 Meter Row

4 Power Cleans

100 Meter Row

2 Power Clean

Saturday
Jul232016

30 min AMRAP
Run 200m
4 muscle ups/ 8 chest to bar pull-ups 
20 GHD sit-ups/ 35 atomic sit-ups
5 burpees

 

Friday
Jul222016

Friday Partner WOD "LUMBERJACK 20" 
Slplit Reps up Evenly and  Run Together 
Run 400m
20 Deadlifts 
Run 400m
20 KB swings 
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups 
Run 400m
20 Box jumps 
Run 400m
20 DB Squat Cleans 
Run 400m

Friday Partner WOD "LUMBERJACK 20" Slplit Reps up Evenly and  Run Together 
20 Deadlifts Run 400m20 KB swings Run 400m20 Overhead SquatsRun 400m20 BurpeesRun 400m20 Pullups Run 400m20 Box jumps Run 400m20 DB Squat Cleans Run 400m