the 31 Heroes t-shirts have arrived at KNB.  if you registered for the event, we have a shirt with your name/size on it!  stop by the LOC, BLDG 417, KNB to pick it up.

contact LS1(AW) Russell at 9721-8013 for more info.



Fight Gone Bad 6 here at KNB will be performed on 24SEP11, vice 17SEP11, @ 0900 at the NSW/EOD compound.  We apologize for the short notice and incovenience.  Thank you for your understanding!




In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
  • Wall-ball shots: 20lb ball men/14lb women, 10' target men;8' women. (Reps)
  • Sumo deadlift high-pull: 75lb men/45lb women (Reps)
  • Box Jump: 20" box (Reps)
  • Push-press: 75lb men/45lb women (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie expended/rowed is one point.  Score is total reps.


Every year for the past 6 years, the entire CrossFit community of athletes, gyms (affiliates) and enthusiasts have come together in a fundraising event to honor those who have sacrificed their lives for us.  From our law enforcement/firefighter/first-responder personnel to our nation's military, we honor them in giving thanks and gratitude for their service.  Organizations such as the Wounded Warrior Project and various other non-profit entities have benefited from FGB in year's past; this year aims to be no different!

On September 17th, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice. (FOR KNB PARTICIPANTS, WE WILL BE DOING FGB ON 24SEP11 @ 0900)

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder what the hell we got ourselves into, and if we can make it. Then we remember why we are there and appreciate fully those who we wish to honor.

KNB CrossFit is hosting this amazing event. EVERYONE is welcome to join the fight!  Bring your co-workers and especially those who have never done a CrossFit workout. This is the perfect opportunity to expose them to how CrossFit changes lives.

To make donations to Fight Gone Bad 6 click here.

Please note: THIS EVENT IS FREE OF CHARGE. Donations will be accepted at the link above, and on the day of the event. 100% of the proceeds will be split among the Special Operations Warrior Foundation, the CrossFit ISR/Foundation and Camp Patriot (no relation to our camp).

FGB6 will take place at the NSW/EOD compound, the same location as 31 Heroes.  Time is TBD.  We hope to have the details finalized by end of the week.  Stay tuned.  In the meantime, let's come together and see how much KNB CrossFit can contribute!



OFFICIAL RELEASE: we will be holding CrossFit WODs every M/W/F at 0630 & 1700 (subject to change depending on operational commitments). choose one or the other; do not attend both.  location will be posted on our Facebook page the day prior, so check to make sure you know where to show up. we will also be conducting partner/team-based workouts on the weekends from time to time as well.



what an incredible day today.  we were amazed at the turnout of participants, supporters, and volunteers that made this event nothing short of spectacular.  a huge thanks to the KNB CrossFit team, the NSW/EOD compound for allowing us use of its facilities, the 2011 Chief-Selectees who fired up the grill for us and cooked the food, the Camp Arifjan media crew for showing their support and offering their services to us, and last but not least - to the 60+ participants that gave all they had in this workout, in tribute and honor to those who gave and sacrificed all they had for our great nation.  thank you again!

for pics from today's event, please check out our Facebook page at KNB CrossFit.

prepare for our next event which is in 2 weeks, on September 17...F I G H T  G O N E  B A D!  stay tuned here and on our FB page for upcoming details.  for more general information on what FGB is, check out this link here.



Hey everyone!  1 week and counting until the big 31 Heroes tribute.  Nervous about the workout?  Anxious?  Excited?  If you are new to CrossFit or the specific exercises (thruster, rope climb) we will be doing on Saturday, you are invited to an Open House at the NSW/EOD compound tomorrow Sunday Aug 28.  Come by at 0900 or 1100 and I'll meet you at the gate, escort you on the compound and we can talk about the exercises and/or your specific scale.

Scaling the load/reps to your fitness ability is important and knowing what weight/scale you will be using on Saturday prior to the event will make it go much smoother!  So come in whatever PT gear you are comfortable in and we'll walk through the possibilities.  Any questions/concerns, please contact MAC Miller.

See you guys there!