• 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 Feb

12 minutes AMRAP of:

30 Snatches (135/95)

20 Chest to Bar Pullups

10 Front Rack Lunges (135/95)

20 Chest to Bar PullUps

30 Snatches (135/95)

25 Feb


WoD "The Ghost"


6 Rounds of:

1 minute rowing (score cal)

1 minute burpees

1 minute double unders

1 minute rest


Score Total Reps of all rounds





24 Feb

On a 7 minute ladder complete (scale to 75% of 1 RM)

1 C&J (185/135)

1 Strict Handstand PushUp

2 C&J

2 Strict HSPU



23 Feb

Games start this Thursday.  Register here ($20) https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Just for the fun of it, all skill levels invited to particapate....its more fun than pressure, just to be part of the largest sporting event on the planet makes it something amazing to be a part of.  



Complete 5 rounds of:

In 3 min complete 

15 WallBalls (30/20)

15 KB Swings (red/orange = 2/1.25)

Max Box Jumps (30/24)


90 sec rest between rounds


Score total box jumps. 

20 Feb

Three rounds for reps of

1:00 Max rep bench press (50% of your 1RM)

:30 rest

1:00 GHD Sit-ups

:30 rest

1:00 Row for calories

:30 rest

19 Feb


Five rounds for time of:

400m run

15 Overhead squats


Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Thu 26 Feb

Lucas Palmisano

Open Gym - Lihue

7:00 AM - 8:30 AM,

Thu 26 Feb

Lihue - WOD

8:30 AM - 9:30 AM,

Thu 26 Feb

Lucas Palmisano

Lihue - WOD

12:00 PM - 1:00 PM,

Thu 26 Feb

jerome hromiak

Lihue - WOD

4:00 PM - 5:00 PM,

Thu 26 Feb

Lucas Palmisano

Lihue - WOD

5:00 PM - 6:00 PM,

Thu 26 Feb

jerome hromiak

Lihue - WOD

6:00 PM - 7:00 PM,

Thu 26 Feb

jerome hromiak

Video of the Week

CrossFit for 99.9% of us is a training program towards our personal GPP (General Physical Preparedness).  In other words we utilize CrossFit style programming to give us the tools to handle life's rigorous physical demands.   However for those who can compete at the highest levels it is a sport that is intense and demanding (and emotional).  Training for CrossFit as a sport culminates in the CrossFit Games every year in July where the best athletes vie for the title Fittest on Earth.  In this documentary we look into the athletes that compete at this level to see how they handle the demands of their training and the games while they are there.  

Video of the Week: Mon, 02/23/2015 - 08:14

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