• 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.
12 Feb

3 Rounds for Time:


30 Back Extensions

25 KB Swings (1.5/1)

200m Run

15 Slam Balls (30/20)

100m Farmers Carry (2/1.5)

50m Sled Push/Drag (135/95)

11 Feb

EMOM 24 min

  • 5 Ring Dips + Strict 5 Pull Ups
  • Rest
  • Make your own number reps of your choice: HSPU, Double Unders, L-Sit, Shuttle Run, Handstand Hold, Snatch, Squat, Clean and Jerk
  • Rest


10 Feb

With a 25 min Cap:


10 Ground to OH (135/95)

200 Double Unders

30 C2B PullUps

400m Run

50 WallBalls (20/14)

40 Walking Lunges

30 Burpees

20 Front Squats (135/95)

100 Double Unders 

Max Muscle Ups







09 Feb

For Time:

Row 500m 

50 GHD SitUps

Row 1000m 

30 GHD SitUps

Row 2000m 

20 GHD SitUps

08 Feb

Every other minute for 10 min complete:

7 Deadlift (255/145)

Max Handstand PushUps


Rest 3 min


Every other minute for 10 min:

7 OH Squats (115/75)

Max Box Jumps 


05 Feb

Hero WoD: "Sisson"


20 min AMRAP


1 Rope Climb

5 Burpees

200m Run


U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.


Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Fri 12 Feb

jerome hromiak

Open Gym

7:00 AM - 8:30 AM,

Fri 12 Feb

Group Class WoD

8:30 AM - 9:30 AM,

Fri 12 Feb

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Fri 12 Feb

jerome hromiak

Group Class WoD

4:00 PM - 5:00 PM,

Fri 12 Feb

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Fri 12 Feb

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Fri 12 Feb

jerome hromiak

Video of the Week

After struggling with her health for years—surviving cancer and developing Type 2 diabetes—Patti Goldenson decided to turn her life around. Since joining CrossFit South Bay in Torrance, California, she’s lost 135 lb. and no longer needs to take diabetes medication.   This is just another story of tens of thousands world wide.  As owner of Kauai CrossFit I have witnessed thousands of transformations.  Its one of the best things that comes with running this box and getting the visitors we get.  

Video of the Week: Fri, 02/05/2016 - 10:50

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Our most recent visitors. Thank you for stopping by!

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