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


Rowing Tabata Extravaganza at 12:15 tomorrow.  Come Sweat!!!
L-sit hold - Table inside out, 5 each way
Planche lean or elevated planche lean - Prone half straddle single leg extension - 5 reps per side
10 count negative bar dips - Double arm circle forward reps
30 second chin over bar hold - Lat stretch 30 s per arm
Row 1,000 meters
Run 800 meters
Row 500 meters
Run 400 meters
Row 250 meters
Run 200 meters
Finish with pigeon and scorpion stretch.  Accumulate two minutes, each limb. 



  1. extremely impressive or attractive.
    "she looked stunning"
    synonyms: remarkableextraordinary, staggering, incredibleoutstandingamazingastonishingmarvelousphenomenalsplendid
    "a stunning win"


Rowbata with Jami at 8:15 and 12:15

Five rounds
Snatch, 5 perfectly stunning repetitions
Farmer walk, 200 feet
Rest 2-3 minutes between rounds 


Flight Simulator
Unbroken double unders 


30 Seconds side over arch - Trunk circles reps
Hawaiian squat 5 per leg - 1 Minute twisting squats
Spotted reverse hanging straight leg raise, 3 reps - Pike hang
Three rounds each couplet 

100 Turkish get-ups alternating arms
Finish with two minutes of couch stretch and two minutes of your favorite hamstring stretch each leg.



Quick update!  

I've had a couple of questions regarding our classes lately.  Several folks have inquired about our Kids program in the last few weeks.  We have never ran a Kids class during the summer, as Meghan our only certified coach is away so often during our warmer months.  I am currently working on a long term solution to better serve the kids and teens of Bishop.  No official plans yet, but stay tuned for more information.  Also, in regards to the classes that Jami has been running at the 8:00 and 12:00 hour.  Peeps, including myself, have really been enjoying these sweat fests and we will be solidifying a schedule for those classes as September gets closer.  For now, enjoy these additional classes for free and invite your close friends to come try as well.  We need as much feedback and practice with this new style of class as we can get!  Thanks for your patience and see you in the gym!!!


Deadlift 3-3-3


Four rounds of:
Wall balls 30 seconds
Box jumps 30 seconds
Sumo deadlift high pull 30 seconds
Push press 30 seconds 
Row 30 seconds 
Rest two minutes 


Rowbata @ 8:15 with Jami!
We've built up to some pretty significant volume and intenstiy over the last few weeks, so now we will back off just a bit.  We'll take some time to "play around" with some bodyweight strength combined with plenty of mobility at the beginning and end of class.  Remember that attention to detail is the way.  Eat well, sleep well, train well. Enjoy the week and be ready to come back at full speed next week.

"Your full potential is in the unlimited capacity of body, mind, heart, and soul that can only be found deep within where your true strength rises.  Most people never know the depth of their potential because they've never been tested or pushed to find out what they're made of - spiritually, physically, mentally."
Shawn Phillips
30 s hollow rock - 30 seconds shoulder bridge
30 s Single arm plank - Prone half straddle single leg extension - 5 reps per side
Bench dips - Double arm circle backward
Bulgarian rows - Washrag stretch 30 s each arm

Three rounds


Three rounds of
10 Clean and jerk, light weight
200 meter run 

Finish with a favorite thoracic extension drill.