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



A) Front Squat




3 Rounds:

100 Foot Plate OH Walking Lunges 45/25

30 Box Jumps

20 Wall Balls

10 Pull Ups


Coaches spend some time on Handstand work

100 push ups
5 dips for every time you break

rest 2 minutes

5 rounds

15-20 seconds of hollow rocks
5 hip bridges

5x100m/row 5x150m
rest is your walk back/ or 30 seconds on the rower

With a partner. If you dont not have a partner, cut your work in half. If you have three people, cut your reps in half then add those to your initial numbers, so you each essentially have the same amount of reps per person.


200 Air squats (partner holds squat while other works)
50 burpees
100 atomic situps (partner holds hollow body)
50 syncronized air squats
100 shoulder taps (partner holds plank)
200 russian twists



No 4:30 and 6:30 class this week!! 



Push Jerk Technique

Front Squat + Jerk – 90%
[50/3+3 60/3+3 70/2+2 80/2+2 90/(1+1)

For Time 
25 Shoulder to Overhead (unbroken)*
100 Double Unders
50 Cal Row
25 Shoulder to Overhead (unbroken)*
100 Double Unders

*Every time you break, 5 burpee penalty


Hey everyone I've been talking to some people and doing some thinking about lifting progression. It seems that most of us struggle with getting under the bar quickly. This is a common problem that I would like to help with. So for the time being on Saturdays we will work on our OLY progressions. Mainly getting under that damn bar really really quickly. So if this is something YOU are struggling with come down and work on your weaknesses. 


Clean progression

Snatch progression


Happy Friday Everyone!

Partner Workout


400 Meter Partner Barbell Farmer Carry( Weight is 1/2 of total both partners weight divide in half)

25 Sync Burpees

50 Partner Wall Ball Sit Ups Over Box

75 Deadlifts ( While Other Partners Hold the 2nd bar from farmer carry in locked out deadlift position) 

100 Partner Pass Over Wall Balls

75 Kettlebell Swings( While Other Partners Holds #25/#45 plate over head)

50 Partner Wall Ball Russian Twists

25 Sync Burpees

400 Meter Partner Barbell Farmer Carry( Weight is 1/2 of total both partners weight divide in half)