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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

Tuesday
Feb092016

TUESDAY FITNESS

WARM UP

A) 1 Round
200 meter run
30' Walking quad stretch
200 Meter run
30 ' High Knee walk
200 Meter run
30' World's greatest stretch

B) Wrist Prep

STRENGTH

A) Bench Press
4 sets of 8
Tempo 4010
Increase Weight 

A) 5 dips after each set
Rest 60 seconds.

WORK

1 Round: As fast as possible, hold a consistent pace throughout
50 Box jumps 20 men, 16 women
50 Air squats
50 Kettlebell swings 56 lbs men, 35 lbs women
50 Sit-ups
50 Squat thrusts or Burpees
50 Dumbbell push press 
50 Ring rows
50 Double unders

RECOVERY

Easy 400 meter walk.
Monday
Feb082016

Happy Super Bowl Sunday!!!

Reminders: TANF Classes are back on starting tomorrow Monday February 8th. Regular Time. 

MONDAY FITNESS

STRENGTH

A) OverHead Squats unbroken
4 sets of 8 
A) 100' Farmer Carry 
Rest 90 seconds

WORK

5 Rounds:
5 Barbell deadlifts
5 Barbell hang power cleans
5 Barbell front squats
5 Barbell push press
Run 200 meters

RECOVERY

2 Minutes on each leg in a pigeon stretch
Thursday
Feb042016

WARM UP

A) Row 500 meters

B)Complete 3 rounds of:
10 Banded pass through
10 Low box jumps
30 Second Chest to Wall Handstand Hold

STRENGTH

Every 90 seconds for 9 rounds
2 Power Snatches
2 Handstand push-ups/ or 2 Wall Walks
Can increase weight each time, or stay the same. 

WORK

Perform 10,9,8,7,6,5,4,3,2,1 repetitions on Burpees and Push ups
Burpees 
Push Ups

20 Double unders each round
Wednesday
Feb032016

WARM UP

Complete 2 Round os:
10 Scap push-ups
10 Shoulder Circles in plank position each way
10 Banded pass through
10 DB seated external rotations per side

STRENGTH

4 sets:
5 Push Jerks
100' Waiter Walker
50' Bear Crawl

WORK

EMOM For 10:
1 Power Clean
7 Push Press
5 Push ups

RECOVERY

Coaches Favorite Shoulder Stretch.
Tuesday
Feb022016

There will not be any 330 or 615 classes this week. 

TUESDAY FITNESS

WARM UP

3 rounds: 
1 min Jump Rope
30 second plank
10 air squats
5 push ups

STRENGTH

A) Front Squats
5 sets of 5
Increase Weight each set
No Rest Straight into Back Squats

A) Back Squats
10 Back Squats right after each set of 5 Front Squats
Rest 90 seconds

WORK

1 Round as fast as possible!
30 Box jumps, 20" men, 16" women
200 Meter run
30 Sit-ups
200 Meter run
30 Jump squats
200 Meter run
30 Push-ups
200 Meter run
30 Double unders
200 Meter run

If athlete choices to Row, rowing will be 300 meters.