• Getting Started
    At Kauai CrossFit there is a combination of expert coaching, finely tuned programming, and a supportive community that can help produce results at any level. Check out one of our intro classes to see what its about.
  • Visiting Kauai?
    Experience a WoD in paradise. Nothing compares to a workout at Kauai CrossFit. With our fully equipped unique facility we've got your exercise in paradise covered!
  • Location
    Kauai CrossFit is an amazing training facility that has over 3,000 sq feet of space, centrally located and easy to find.
  • Contact
    If you have any questions, please fill out the contact form or contact Jerome directly at (808) 755-5446.
  • WoDs
    Each "workout of the day" at Kauai CrossFit is designed to be extremely challenging, which can be slightly intimidating. Keep in mind, though, that a WOD will always be scaled to match the abilities of the athlete.
  • About Kauai CrossFit
    Kauai CrossFit was opened in 2010 in Kapaa as the first box on the island and continues to service a great base of local athletes while also constantly welcoming visitors. In 2013 we launched a full functioning warehouse style box in Lihue.
26 Nov

Thanksgiving WoD 9 AM!  Join us and visitors always welcome.  See you there!


The average Thanksgiving meal consumes 3,000 calories not counting the alcohol.  We will do our best to tackle these calories today. 


This WoD can be done with a partner or individually


0:00 Pupus and appetizers (700 cal)


30-20-10 (time limit 10 min)

WallBalls (20/14)

Box Jumps (24/20)

KB Swings (1.5/1)


10:00 Turkey (500 cal)

AMRAP - 5 min

Cluster (155/105) (squat clean thruster)


20:00 Gravy and Stuffing  (800 cal)

1 Mile Timed Run


30:00 Pumpkin and Apple Pie (500 cal)

50 Burpees for Time 



25 Nov

Death by Ground to OH (135/95)


12 min cap - if you fail do 3 reps of ground to oh each minute till end of WoD

24 Nov

4 x 1000m Row


Rest as needed between sets.  Score slowest 1000m row time



23 Nov

20 min AMRAP (starting at 5 reps):


5 Toes to Bar

5 WallBalls (30/20)

100m Shuttle Run or 50m Sled Push/Drag (135/95)

6 T2B

6 WB


7 T2B

7 WB




Continue increasing 1 rep after each round completed for 20 min.   Score is last round fully completed and partial reps of the uncompleted round.  

23 Nov

For Time:

500m Row

650m Run

500m Row

650m Run


Rest 2 min between sets

21 Nov

Saturday WoD 9 AM  

Open gym after WoD


Sunday Open Gym 10-12 AM


Class Details

Instructed by

Open Gym

7:00 AM - 8:30 AM,

Thu 26 Nov

Group Class WoD

9:00 AM - 10:00 AM,

Thu 26 Nov

jerome hromiak

News and Upcoming Events

Video of the Week

Here is a recent CrossFit video from our neighbors at CrossFit Fifty in Oahu led by Jack Cambra.  Stacia-Al Mahoe is a CrossFit and powerlifting athlete who holds junior and open American USPA records in the 97-lb. weight class. Her coach Jack Cambra, emphasizes how conditioning with CrossFit prevents injury and enables Stacia-Al Mahoe to do more than other powerlifting athletes.


Video of the Week: Tue, 11/10/2015 - 22:28

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

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