• 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.
01 Aug
WOD:

Group WoD 9 AM Saturday

 

Open Gym 10-12 AM Sunday

 

All welcome

31 Jul
WOD:

3  Rounds for Time:

150m Farmers Carry (2/1.5)

20 Walking Lunges

30 Hollow Rocks

40 Air Squats

 

Review Hollow Hold and Hollow Rock:

 

https://youtu.be/VyrUmzIHmzw

https://youtu.be/iO6hltfjyzg

 

 

30 Jul
WOD:

For Quality and Time:

 

21 Strict Press (115/75)

50 Double Unders (200 Singles)

21 Push Press (115/75)

50 Double Unders

21 Push Jerk (115/75)

50 Double Unders

29 Jul
WOD:

Hero WoD "Riley"

Run 1.5 mile

150 burpees

Run 1.5 miles

 

Scale to 800m Run/50 Burpees/800m Run or 1 mile run/100 Burpees/1 mile run

 

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

 

Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

28 Jul
WOD:

21-15-9

OH Squats (115/75)

C2B PullUps

 

27 Jul
WOD:

Benchmark WoD: "Christine"

 

3 Rounds for Time:

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (24/20)

Event

Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Sat 1 Aug

jerome hromiak

Open Gym - Lihue

10:00 AM - 11:30 AM,

Sat 1 Aug

jerome hromiak

Video of the Week

In this Video the Barbell Shrugged team goes over the technique of Overhead (OH) squats.  They also add in some good mobility advise to increase range.  . 

Video of the Week: Sun, 06/21/2015 - 20:51

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

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