• 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 Kaua’i 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.

Video of the Week

Only the top 3 athletes make it to the CrossFit Games from each of the 17 regions worldwide. This is the story from Central East Region where Rich Froning trains and competes out of. Amazing talent if not the best talent of all the regions this is the single most competitive region. Great story of the struggle and triumphs to get through it. The CrossFit Games start next Friday!

CrossFit Links

CrossFit Journal: The Performance-Based Lifestyle Resource    Mobility WOD    CrossFit Radio

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

Heather H. - Dilworth CrossFit - Charlotte, NC
Julian G. - CrossFit 626 - Pasadena, CA
Ian H. - CrossFit Solano - Fairfield, CA
Kristin R. - CrossFit Los Alamitos - Los Alamitos, CA
Freddy B. - Core CrossFit - Phoenix, AZ
Jill, Ty and Devyn B. - CrossFit Helix - Greeley, CO
Troy B. - MBS CrossFit - Broomfield, CO
Christy M. - CrossFit Coveted - Santa Clarita, CA
Mary A., Gabriel A. and Grace B. - CrossFit Pendulum - Pasadena, CA
Sasha F. - CrossFit Urban Energy - Southport, Australia
Blake L. - CrossFit Broad Beach - Southport, Australia
Frank G. - CrossFit Drive - San Ramone, CA
Justine and Ian R. - CrossFit 707 - Benicia, CA
Terri and Joey M. - Frisco CrossFit - Frisco, TX
Sarah C. - CrossFit Body X - Newport Beach, CA
Clinton B. - CrossFit Park Hill - Denver, CO
Jane and Keith M. - Flower City CrossFit - Rochester, NY
Lorinda, John and Madison K. - CrossFit Toro Grande - Cedar Park, TX
Beldon G. - CrossFit 808 - Honolulu, HI
Beth and Kevin De S. - CrossFit Cumming - Cumming, GA
Ed D. - Vertical CrossFit - Tulsa, OK
Rizza, Jon and Kayla S. - CrossFit Diligence - San Jose, CA
Alison C. and John S. - Core CrossFit - Phoenix, AZ
George G. - CrossFit Barracks - San Diego, CA
Amy and James S. - CrossFit Tavros - Ventura, CA
Jerry P. - CrossFit Marysville - Marysville, WA
Jeff, Haylie and Karsen D. - CrossFit Kilgore - Kilgore, TX
August "Gus" C. - CrossFit Katy - Katy, TX
Mishel K. - CrossFit Arise - Windsor, CA
Chris P. - CrossFit Reality - Signal Hill, CA

Workout of the Day

Lihue WOD: Wednesday, 7/23/2014


Benefits Of Isometric Exercises, by Louis Simmons

Isometrics have been around since the 1950s. It was an effective method to develop strength at a particular angle and affordable to most because of the limited amount of equipment needed.

The famous Bob Hoffman of York Barbell fame manufactured an isometric power rack in the 1960s. T Hettinger and E. Mueller found that a small workout daily for 10 weeks would increase strength about 5% per week, which was maintained for a month.

There has always been the question, which is more productive, dynamic or isometric exercises? In my opinion, both must be trained.

There are always pros and cons for any type of training. Here are the benefits:
-Isometrics take less time and energy to perform a workout.
-You can maintain speed strength while doing isometric training.
-For those wanting to remain in a particular weight class, isometrics won’t add muscle mass.
-They fortify technique in crucial positions. A coach can watch to see form breaks at many different angles of the lift.
-Maximal effort can be displayed longer than with dynamic work.
-When doing dynamic work, maximal effort is displayed for a fraction of a second at the mini-max, or sticking point. While doing speed deadlifts, all looks well. The bar is blasted from the floor to lockout. However, with a max effort deadlift, the bar stops at the knee or just before lockout. Hardly any work is done at the mini-max. It’s just too fast. A 3-second isometric hold can be equal to many dynamic contractions.

The work at a particular angle is radiated 15% either above or below the point where the force is applied.

It sounds contradictory, but holding your breath can boost endurance. Remember, a swimmer inhales only once every 3 or 4 strokes.

The following points are disadvantages of isometrics.
-Isometrics are not to be used before puberty or if one is a novice.
-Isometrics can fatigue the central nervous system.
-If done alone, a loss of some coordination will occur.
-Holding your breath for a long time can have a negative effect on the cardiovascular system.

My 2¢: Isometric exercises are invaluable strength builders, especially for beginners. Why? By definition, no movements are required. If an athlete can simply get into a good position, then contracting to keep that position becomes the only issue. If you don't think isometric exercises work, try doing Tabata Hollow Body!



Complete three rounds for time of:
30 Squat cleans (95#/65#)
30 Pull-ups
Run 800 meters

Lihue WOD: Tuesday, 7/22/2014


Ditri, performing her deadlifts.... FROM THE FEWCHA!!

The Fuzz

Written by Calvin Sun, from CrossFit Invictus

Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch). WARNING: The video is VERY graphic, so if you have a weak stomach or just ate, please do not watch. I feel it is useful so you can see what this stuff actually looks like in your body. https://www.youtube.com/watch?v=_FtSP-tkSug

So, what causes fuzz to build up? There are a lot of reasons, but the bottom line is that inflammation is the primary cause. Typically this is inflammation from muscular damage like that sustained from working out, but it can also be worsened by systemic inflammation from a poor diet or disease. Inflammation from working out is unavoidable. However, you can make things easier on your body by icing your muscles and joints as well as avoiding foods that can cause inflammation – grains and gluten, for example.
As Dr. Hedley notes, you need to stretch and move in order to “melt” the fuzz that is building up in your body everyday (and it’s probably no coincidence the stuff resembles cobwebs). This is one of the many reasons why we perform dynamic warm-ups as part of our group classes. It’s also part of why we instruct everyone on self-myofasical release (ex: foam roller and lacrosse ball) techniques as well as band-assisted stretches. Yoga and massage therapy are also great ways to help keep the fuzz at bay. Whatever you choose, just make sure you are being proactive in your tissue health and working to reduce the amount of fuzz in your tissues.



1 minute max rep man-makers
Rest 1 minute
2 minutes max rep man-makers
Rest 2 minutes
3 minutes max rep man-makers
Rest 3 minutes
4 minutes max rep man-makers

Todays version of the man-maker will be performed without a squat. Lucky you.

Lihue WOD: Monday, 7/21/2014


Why so people use chains and bands?

You are starting to see it more and more in CrossFit gyms nowadays. Chains hanging off of squat racks, lifted lifting with bands attached to them... What does it all mean? What is the point? Why can't we just lift?

Simply speaking, because we want to get stronger, and we want to do that while staying constantly varied. Think about the heavy leg work we do every week. Is it consistent? Not really. And this by design. It is a compromise by choice. We keep the body guessing. Bands are another way to achieve this. How?

Think of the force-velocity curve. First of all, what is force? Some would say that it is a push or pull upon an object resulting from the object's interaction with another object. Basically it is your ability to do work. So, lets look at this through the lens of your 1RM deadlift. Is your 1RM a fast lift, or a slow one? I guarantee you it is a slow one. But here is the catch: If you could lift faster, you could lift more. The greater the speed, the lower the force being applied to any given object. Think of a baseball pitcher. That little baseball can go 100 miles per hour, because it takes so little force to propel it. Now replace that baseball with a gold brick. The pitcher now needs to apply more force to that heavy object, and the speed still dwindles. So, if we can increase our force-velocity curve, we get stronger. That is where bands and chains come into play. They force us to lift with speed. If we can lift heavy weights faster, than we can lift heavier weights period. Come on into the gym Monday to check it out.


As many rounds as possible in 15 minutes of...
15 Deadlift (155#/105#)
15 Toes to bar or GHD Sit-ups (your choice)
400m run