• 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 Aug

7  Rounds for Time:


7 Thursters (115/75)

11  PullUps

100m Shuttle Run


Rest 1 min between rounds.  Look at clock and start 1 minute after completing each round for the subsequent round.  

25 Aug

No Afternoon Classes today.  We will host a 3 hour clinic with Cal-Strength's Dave Spitz from 4 to 7 PM.  This will be a hands-on clinic with Dave working with each participant.  Dave runs one of the best strength and conditioning programs in the country and is also founder of 'The Barbell WoD" for CrossFit athletes.  Please join us.  Vistors welcome with $20 drop-in.  


21 -15 - 9


Snatches (115/75)





24 Aug

Reminder we will not be holding regular classes Thursday at 4, 5 and 6 PM.  Instead we will have guest instructor, Cal-Strength's Dave Spitz on hand to work wtih our Olympic lifts (jerks and snatches) for the full 3 hours.  Please take advantage of this opportunity.  We will hold regular class times in the morning, 6, 8:30 and 12 noon.  Friday we resume normal schedule.  


25 min AMRAP


1 mile run buy-in (sub 2k row)


Then complete as many rounds as possible of the below:


6 Strict PullUps

12 Box Jumps (30/24)

50m Sled Push (185/135)



23 Aug

For Total Reps:


3 Deadlift (275/185)

30 Double Unders  (Sub 60 Singles)



22 Aug

This Thursday we will have a full afternoon dedicated to working with Dave Spitz from Cal-Strength.  We will not have our normal 4, 5 and 6 PM classes, instead we will have 3 hours to work wtih Dave on Oly lifts and have a potluck/BBQ afterwards.  This is an incredible opportunity so please take advantage and get off work early or make time to be there. 



For Time:


400m Run

30 T2B

20 OH Squats (95/65)

10 Burpee/Bar

400m Plate Run (45/35)

10 Burpee/Bar

20 OH Squats

30 T2B

400m Run



19 Aug



Front Squats (115/75)

Sumo Dead High Pull (115/75)


Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Sat 27 Aug

Justin Kanaho

Video of the Week

CrossFit HQ commentator Tommy Marquez groups his Top 10 moments of the 2016 CrossFit Games last month.  This clip is part 2 and shows the top 5 best moments.  Check it out...some amazing feats of accomplishments!  

Video of the Week: Thu, 08/18/2016 - 21:42

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