White Knight Rises

CrossFit Blizzard/Avalanche is on a mission to raise $10,000 to donate to GivingFirst.org  an organization that supports the recovery efforts of the victims of the theater shooting at the premiere of “The Dark Knight Rises” in Aurora, Colorado. As the news reports, many of the victims have little to no medical insurance, so any support that is provided is appreciated. We’d like to help.

How are we going to do it? We will host the “HOPE” workout at CrossFit Blizzard in Truckee on September 8 at 1:30 p.m. in a fundraising effort we are calling “The White Knight Rises.”

To reach our collective goal, each member will need to get a minimum of four sponsors in order to participate with a goal of $100 per participant. Similar to “Jump Rope for Heart” when we were kids, sponsors can either commit to a flat rate, or sponsor you for a certain amount “per rep.”  For example the average reps per workout are 225.  This could be $22.50 at 10 cents a rep or a flat fee would be $22.50.

“HOPE” WOD
“Hope” has the same format as Fight Gone Bad. In this workout you move to each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for rounds two and three. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately to achieve a good score. One point is given for each rep. (Women’s and modified weight/movements will be provided so everyone is capable of doing the workout).

3 rounds of:
Burpees
Power snatch (75/55 lbs)
Box jump (24″/20” box)
Thruster (75/55 lbs)
Pull-ups (Chest to bar)

 

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