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


Ok everyone here we go. Remember there is a special start time of 7:30 am. Make sure you're on time as this workout will take up the majority of the class if not longer. We will be doing a quick 5-10 min warmup and then get it on.


Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

RX is with a 20# weight vest. As of now both vests are spoken for, but if you have something you can through some weight into bring it down.





40 walking lunges
30 kettllebell swings
20 burpees
10 Kettllebell high pulls
20 T2B
30 box jumps
40 double unders


Schedule for this coming Holiday Monday!!!

We will offer one class only at 11:00 am.  Come in and crush Murph with anyone else crazy enough to smash through that madness!!!


3 sets
Power snatch+OHS+Snatch balance

3 Sets
Power clean+Power jerk+Split jerk (2 second hold in split)

These complexes should be done at a lighter weight while focusing on speed and form during each movement.



Calorie row


Week Six Handstands   HALFWAY!!!!!


Warm-up: Focused 5-10 minutes of general warm-up with extra focus on the shoulders...

Strength & Mobility:
  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Extended hollow tuck
  • 5 times plus 10 second hold on the last rep Jefferson curl 

Rest for 3 Minutes

  • 2-3 times through with 10-20 seconds of rest between movements.
  • 50-60 seconds Chest to wall handstand hold
  • 30-45 Seconds Lat Stretch or Shoulder Extension Hold

  • Twice through with 10-20 seconds of rest between movements.
  • 10x each leg kick to handstand against wall. 
  • 3-4 10 second holds on each leg of Single leg handstand balance

Finish With: 
  • 10-15 Trap-3 press with a 2 second pause at top
  • Full cycle of Wrist prep

3 rounds Dont drop that ball!

400 meter med-ball run
25 med-ball sit ups
15 wall balls


rest 2 minutes between rounds



Romanian Deadlift 1x5

"Push up circle"

Start everyone in a plank in a circle. Have one person begin with one push up, then move clockwise having each person follow. It's essentially "death by push ups." Last one left in the plank "wins."

"Wall sit showdown"
Basically same concept as the circle, but holding a wall sit until failure. Done all together.


3 max Chin over bar holds 

20 cat cows