• 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.
20 Feb
WOD:

Congratulations Coach Casey for her !st place finish at the local Olympic Lifting Competition last weekend!  Onwards and Upwards!

 

 

Reduced Schedule for Presidents Day:  9 am, 12 and 5 pm 

 

Unofficial Hero WoD:  "Felix the Cat'

 

6 Rounds for Time (scale to less rounds)

 

9 Burpees

9 Box Jumps (24/20)

9 PullUps

9 Thrusters (95/65)

9 Toes to Bar

18 Feb
WOD:

Presidents Weekend Schedule

 

Saturday 9 AM WoD  - All Welcome

Saturday Olympic Lifting 10 AM is cancelled due to Olympic Lifting Competition at Kilauea CrossFit.  Go support our athletes Casey and Josh as they compete starting at 8 AM Saturday.  

 

Sunday Open Gym 10:30 - 12:30 

 

Monday Presidents Day Reduced Schedule

Classes at 9 AM, 12 Noon and 5 PM only

17 Feb
WOD:

5 Rounds for Time:

 

20 One arm OH Walking Lunge (45/25)

20 GHD SitUps

200m Run

 

16 Feb
WOD:

3 x 6 min AMRAPs    -   3 min rest between sets

 

30 WallBalls (20/14)

30 PullUps

30 KB Swings (1.5/1)

 

AMRAP 1 start on WB    

AMRAP 2 start on PU  

AMRAP 3 start on KB

15 Feb
WOD:

30 Snatches for Time (135/95)

EMOM 10 Double Unders or 20 Singles

14 Feb
WOD:

3 Rounds for Reps:

 

In 3 min: 

Row 500m Row

Max HSPU (sub Burpees)

 

Rest 90 sec

 

In 3 min: 

Row 500m Row

Max Toes to Bar

 

Rest 90 Sec

 

Score total HSPU + Toes to Bar Rx+

Score total Burpees + Toes to Bar Rx

Event

Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Mon 20 Feb

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Mon 20 Feb

Matt Parker

Group Class WoD

5:00 PM - 6:00 PM,

Mon 20 Feb

jerome hromiak

Beginner's CrossFit Class

7:00 PM - 8:00 PM,

Mon 20 Feb

Justin Kanoho

Video of the Week

Mike “LaRocket” LaRocco is a record-setting former professional motocross racer who now serves as team manager for the Geico Honda racing team. To help the team members hone the physical and mental skills they need to further their careers as professional racers, he turns to CrossFit.

 

A friend introduced LaRocco to CrossFit in 2011. When LaRocco decided to bring CrossFit programming to the racing team, he tried to learn all he could, spending time at a CrossFit affiliate and eventually earning a CrossFit Level 1 Certificate.

 

LaRocco believes CrossFit complements motocross because both sports require athletes to do something that fatigues the muscles at high intensity.

 

“And it’s a race,” LaRocco says.

 

These qualities aren’t the only ones the two sports share, LaRocco notes. To be successful in the box or on the bike, athletes must learn to suffer.

 

“There are some guys that know about the suffering and some guys that pull back and don’t suffer,” LaRocco says. “And those guys are yet to be successful.”

Video of the Week: Sun, 01/29/2017 - 21:28

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