• 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.
27 May
WOD:

Memorial Weekend Schedule

 

Saturday
 

9 AM WoD

10 AM Oly Lifting

 

Sunday 

10:30-12:30 Open Gym

 

Monday 

9:00 AM Hero WoD (can be done individually or with partner)

 

Friday WoD for Reps:

5 Rounds:  In 3 min complete: 

 

400m Run

max Deadlifts (185/135)

 

Rest 90 sec

 

 

26 May
WOD:

20 min AMRAP for quality of movement

 

20 Reverse Flys (5/2.5)

20 Slam Balls (30/20)

200m Farmers Carry (65/45)

20 Hip Touches (sub 40 sec bar hang)

2 Wall Walks

25 May
WOD:

WoD:   5 Rounds for Time

 

500m Row

15 Burpees

10 Front Squats (155/110)

 

25 min time cap 

24 May
WOD:

2 Rounds of 4 min AMRAP w/2 min rest between sets

 

AMRAP 1
 

10 PullUps

10 Box Jumps (24/20)

 

AMRAP 2

10 KB Swings (1.5/1)

10 Jumping Lunges (L+R = 1)

 

 

23 May
WOD:

3 Rounds

 

400m Run

21 GHD SitUp

12 Snatches (115/75)

 

 

 

20 May
WOD:

CONGRATULATIONS SANOE ON GRADUATION!!!!  Best of luck with all your future and so appreciate all you do and having you part of our CrossFit Ohana!  Congrats!

 

 

3 Rounds

7 Back Squats (155/110)

14 DB Snatches (65/45)

 

Rest 3 Min

 

3 Rounds

7 Burpee PullUps

14 WallBalls (20/14)

 

 

Event

Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Mon 30 May

jerome hromiak

Beginner's CrossFit Class

7:00 PM - 8:00 PM,

Mon 30 May

Justin Kanaho

News and Upcoming Events

Video of the Week

When someone turns there life around and becomes a better person its always inspirational.  Regional Athlete Chad Blanchard was caught dealing and possessing cocaine and sent to jail for 5 years.  During that long hard time he learns about CrossFit and decidedhe would focus on CrossFit when he was freed.  He did exactly that and this weekend he's competing for a top 5 finish in Atlantic region to earn a place in the CrossFit Games in July.  Check out the action at http://games.crossfit.com  

Video of the Week: Fri, 05/20/2016 - 11:57

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

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