• 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.
29 Jun

Hero WoD "Moore"


AMRAP 20 min


1 Rope Climb (3 rope progressions)

400m Run

max Handstand PushUps (scale to 15 pushups)


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


Score total Handstand PushUps in 20 min. If unable to do do Rx record number of rounds completed.  

28 Jun

15 min AMRAP


5 Shoulder to OH (155/105) - work from ground

10 Toes to Bar

15 Cal Row

27 Jun

4 Rounds for Time:


50 Double Unders (150 Singles)

15 DB Squat Cleans (45/35)

9 Burpees

50 Double Unders (150 Singles)


Rest 2 min

24 Jun


Meet at Lydgate Park 



AMRAP 20 Min

150m Pincher Carry (Pinch a plate to work on grip strength) 35/25

15 WallBalls (30/20)

9 C2B PullUps  (sub 18 Ring Rows)

23 Jun

3 Rounds for Time:


400m Run

12 Deadlifts (255/175)

21 DB Push Press (55/35)


Rx+ - 3 Muscle Ups added to each round


22 Jun

Tabata These (interval 40s work / 20 sec rest for this tabata):  


5 Rounds of each


Slam Balls (30/20)

Shuttle Runs  (10m)


SDHP w KB (2/1.5)





Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Wed 29 Jun

jerome hromiak

Open Gym

7:00 AM - 8:30 AM,

Wed 29 Jun

Group Class WoD

8:30 AM - 9:30 AM,

Wed 29 Jun

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Wed 29 Jun

Matt Parker

Group Class WoD

4:00 PM - 5:00 PM,

Wed 29 Jun

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Wed 29 Jun

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Wed 29 Jun

jerome hromiak

Video of the Week

On this episode of Road to the Games, watch Brooke Ence and Josh Bridges fight for a ticket to Carson, California, to compete on the big stage. In 2015, her rookie year at the Games, Ence finished 14th and picked up two event wins along the way, while Bridges failed to qualify out of last year’s California Regional, placing sixth. 

Video of the Week: Fri, 06/24/2016 - 08:19

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