• 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

Sherwood covers the basics of the airsquat, what to look out for and how to improve the movement. Never get too much of the basics this one is simple and informative.

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!

Courtney R. - CrossFit East Sacremento - Sacremento, CA
Marie-Josee V. and Dave M. - L'Usine CrossFit - Montreal, Quebec
Chuck R. - Bronco CrossFit - Meridian, ID
Nicholas T. - L'usine CrossFit - Montreal, Quebec
Caroline and Bret R. - Ranier CrossFit - Sumner, WA
Colin W. - CrossFit Pottstown - Potttown, PA
Karen C. - CrossFit Optimum Performance - Vancouver, BC
Aimee and Gil H. - Unaffaliated - Brigham City, UT
Greg R. - Empirical CrossFit - Ft. Lauderdale, FL
Andrew R. - CrossFit Blackbox - Tallahassee, FL
Kailyn H. - CrossFit Acworth - Acworth, GA
Jamie M. and Duane G. - Mt. Washington CrossFit - Lisbon, NH
Nicole and Oliver D. - CrossFit ACE - Wien, Austria
Kyle W. - CrossFit Pottstown - Pottstown, PA
Taylor C. - CrossFit ARC - Lake Forest, CA
Jerry C. - CrossFit Forest - Lake Forest, CA
Casey and Mike S. - CrossFit SnoValley - Carnation, WA
Corey B. - CrossFit Santee - Santee, CA
Mandy M. - CrossFit Mission Gorge - San Diego, CA
Emily B. - CrossFit Heyday - San Pedro, CA
Emily H. - CrossFit Golden - Golden, CO
Ashlie B. - CrossFit 380 - McKinney, TX
Jamie P. Ricky M. and Michael H. - CrossFit Heyday - San Pedro, CA
Vincent G. - Dalton's CrossFit - Upland, CA
Jason M. - CrossFit Hoboken - Hoboken, NJ
Milyn and James G. - CrossFit to the Core - San Juan Capistrano, CA
Ben W. - CrossFit Athletic - Sydney, Australia
Jason C. - CrossFit DeCo - Denver, CO
Javier S. - CrossFit Eagle Rock - Los Angeles, CA
Connie W. - CrossFit Los Al - Los Alamitos, CA

Workout of the Day

Lihue WOD: Wednesday, 9/03/2014


Thank you Jackie...this was the pic from her last class. Hope everyone enjoyed her time here and able to learn something new or look at something differently to gain better awareness or knowledge.

Inspire each other. Strive for perfection. Work like it's your last repetition.


3 KB swings/ 27 toes to bar
6 KB swings/ 24 toes to bar
9 KB swings/ 21 toes to bar
... Pattern to
27 KB sswings/ 3 toes to bar

May sub abmat sit ups for toes to bar

Lihue WOD: Tuesday, 9/02/2014


Don't you just love the sound of sweet barbells and burpees? Music to the soul.



For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

Lihue WOD: Monday, 9/01/2014


Happy Labor Day. Classes today at 6 AM and 8:30 AM.

We will be doing a Hero Workout in Honor of Lt. Andrew Nuttall who gave the ultimate sacrifice on 12/23/2009. Lieutenant Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

May his memory and the memories of all the other brave men and women who gave up thier lives for us and our country never be forgotten.



For time

10 hspu
20 deadlift 225/155 lb
25 box jumps 30/24 in
50 pull ups
100 wallballs. 20/14 lb
200 double unders
400 m run with plate 45/25 lb

Lihue WOD: Friday, 8/29/2014


From tabatatimes.com...

Talayna Fortunato is not only a physical therapist with a CrossFit habit – finishing 5th and 3rd at the last two CrossFit Games, respectively – but she also has some sage advice for everyday CrossFit athletes. Originally published on the WODSuperStore site as Top 10 Mistakes CrossFitters Make, here she presents some of the major pitfalls athletes make as they develop in the sport.
1. Not Warming Up Properly
It’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.Every day it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do.
My warm-up has gotten more extensive (and longer) with each year I do CrossFit. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days: Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did.
Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit, it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.
2. Eating Too Strict of a Paleo Diet
If you are a recreational CrossFitter, following a Paleo lifestyle is probably nutritionally adequate and a good way of maintaining longevity and health. However, if you are a competitive-level athlete and training intensely more than an hour a day, your main source of energy is carbohydrates, and strict Paleo simply does not provide enough sources of them.
Now I’m not saying to go out and carb-load on pasta, bread, or sugar. That’s just an inflammatory insulin bomb. I am saying look for complex sources of carbohydrates from plants and low glycemic grains to add into your diet, especially when training is at its peak.
During an interview at the Games, every individual athlete was asked who follows a Paleo diet, and not a single one raised their hand.
3. Sacrificing Technique and Movement Efficiency for Intensity and Eventual Technical Breakdown
CrossFit gets results due to the intensity of the workouts, but that doesn’t mean throw all good form out the window. For example, if your back starts rounding when you’re pulling from the ground or you’re chasing wildly after snatches, it’s time to put the bar down until you can regain efficiency. Your back and other body parts will thank you later!
Also if you’re compromising range of motion enough to miss consecutive reps, take a quick rest before you go again. Otherwise you are ingraining poor habits and when you reach that place of pain and fatigue again in competition guess what’ll happen… No Rep!
4. Doing Volume for Volume’s Sake Without Intent
Have a purpose! More is not better; better is better.CrossFitters are notorious for thinking that when they are getting ready to compete, more is better. This mindset leads to the performance of multiple hero WODs in a day with the intent of “loading,” when what it really does is break the athlete down with laborious repetition and impede lasting gains.
More is not better; better is better. Having a purpose, i.e. knowing the energy system and muscular groups you’re trying to tax during a workout allows you to work smart and hard, not just hard. Again, your body will also thank
5. Cherry Picking Workouts and/or Jumping Around Programs
This is for the CrossFitter who walks into the gym and decides when they get there what workout they’re going to do based on what their gym posts and which one of the blogs they follow appears best that day. Blogs are written for a reason, with progressive intent to allow your workouts to build upon themselves for measurable improvements in your numbers.
If you jump from program to program, weekly or even daily, that progress is completely short-circuited. Not to mention you’re probably doing mostly what you’re good at and not working your weaknesses enough.


As many rounds as possible in 10 minutes of:
20 Push-ups
1 Rope climb