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


Warm up
2 rounds of:
1:00 Singles
30 Seconds active hang
10 Scap pulls
Pike walk to 10 second hang


2 rounds of:
45 Seconds hollow rock
45 Seconds chest to wall handstand
Wrist prep 


Deadlift 5-5-5+


3 Rounds of:
100' sled push
1:00 Plank
Max dips or push ups
200 Meter run

Then finish with:
3 rounds of:
5 Jefferson curls
10 Scap pulls


So this one can either be very brutal or just enough. It all depends on how much you want to go after it.

3 rounds for max effort

2 min. max effort row

Rest 1 min.

2 min. max effort thrusters

Rest 1 min.


10 KB/DB Bench press and  10-1 GHD sit up ladder

AMRAP in 12 Min.

20 russian twists

15 Heavy KB swings

10 V-ups

5 Dips


3 rounds

Max effort row for 2 min.

Rest 1 min

Max effort thrusters for 2 min.

Rest 1 min 


We are essentially repeating last Wednesday's workout here.  Why???  Because we never do that and we're supposed to be constantly varying the program right!!!  So we must do what we don't do!  The rep count on the condtioning has decreased, so you can push a bit harder and if you feel good, try to knock out a few more reps on your last set of back squats than you did last week.  Cool?  Of course...


2 rounds of
200 m row
10 hip extensions
10 deck squats
10 step ups


2 rounds
30 sec V-up
30 sec table
30 sec straddle up


Squat 5-5-5+
Same weight as last week, but try to knock out a few more reps on that last set. 


3 rounds of
15 box jumps
15 wall balls
15 cal row
15 ring rows or pull-ups

2 rounds
10 cossack squats
30 sec lat/upper back mobility.