• 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.
18 Dec
WOD:
15 min AMRAP
10 Back Squats (115/75)
20 Slam Balls (30/20)
30 Double Unders (sub 90 Singles)
17 Dec
WOD:

With all the holiday gatherings, festivities, dinners and parties time to get a little running and core work while remembering those who put their lives before ours so we can continue working out....today we will do Hero WoD "Michael"

 

3 Rounds
800m Run
50 Back Extensions
50 Abmat SitUps
 

Navy LT Michael Martin McGreevy, Jr, Navy Seal, was one of eight Navy Seals in the group of 16 service members killed June 28, 2005, when their MH-47 Chinook helicopter was shot down in the rugged mountains of eastern Afghanistan. The Navy commandos were based in Coranado Naval Amphibious Base, San Diego, California. Michael was from Virginia Beach, Virginia and was thirty years old. He was the only officer killed in the crash. This was the largest number of Navy Seals casualties,at that tme, since the elite Seals were formed in 1962.

Michael McGreevy grew up in Portville, New York, He was a top athlete and scholar who went on to graduate from the Naval Academy in 1997. Michael ran track, and set a school record for the 800-meter run. He also wrestled, played soccer and youth ice hockey. He would run more than 3 miles to school each morning, to be there by 6 a.m., so that he could get in a session of strength building before classes started. While in high school, Lieutenant McGreevy wanted to take the state Regents exam in German – only his school didn’t offer the language. He bought German books and taught himself so well, he passed the exam.

16 Dec
WOD:

Death by Snatch (95/65)

Complete 1 Snatch in 1st minute, 2 the 2nd, 3 the 3rd, 4 the 4th until you are unable to complete the number of snatches in the corresponding minute.  Once you fail with remaining time hold the OH Position and squat for 30 seconds EMOM.

15 Dec
WOD:

Back by popular demand our 12 Days to Christmas WoD! Just like the song you do 1 Deadlift, then 2 Front Squats 1 Deadlift then 3 Toes to Bar 2 Thrusters 1 Deadlift until you finish with 1200m row, 11 C&J all the way to 1 Deadlift

1 Deadlift (225/155) or Muscle Up
2 Thrusters (135/95)
3 Toes to Bar
4 PullUps
5 PushUps
6 Box Jumps (24/20)
7 WallBalls (20/14)
8 Sit ups
9 Burpees
10 KB Swings (green/yellow)
11 Clean and Jerks (135/95)
12(00) m Row

13 Dec
WOD:

Saturday partner wod 9 AM - All welcome

 

Sunday open gym 10-12 AM - All welcome

12 Dec
WOD:

AMRAP 4 Minutes:

Rope climbs

 

Rest 2 minutes

 

AMRAP 4 Minutes:

Deficit handstand push-ups (Using paralettes. To count, your feet must touch the wall with elbows locked out)

 

Rest 2 minutes

 

AMRAP 4 Minutes:

5 Strict toes-to-bar 5 Ab-mat Sit-ups 5 V-ups

Event

Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Thu 18 Dec

Lucas Palmisano

Open Gym - Lihue

7:00 AM - 8:30 AM,

Thu 18 Dec

Lihue - WOD

8:30 AM - 9:30 AM,

Thu 18 Dec

Lucas Palmisano

Lihue - WOD

12:00 PM - 1:00 PM,

Thu 18 Dec

jerome hromiak

Open Gym - Lihue

2:00 PM - 4:00 PM,

Thu 18 Dec

Lihue - WOD

4:00 PM - 5:00 PM,

Thu 18 Dec

jerome hromiak

Lihue - WOD

5:00 PM - 6:00 PM,

Thu 18 Dec

Lucas Palmisano

Lihue - WOD

6:00 PM - 7:00 PM,

Thu 18 Dec

Lucas Palmisano

Video of the Week

Everyday i'm hustling - Rick Ross  In this video rapper Rick Ross talks CrossFit, nutrition, work, play, rapping, business and lifestyle.  From Shane Dorian now to Rick Ross, CrossFit is for everyone who just wants to be better for life.  Enjoy.  

Video of the Week: Tue, 12/16/2014 - 19:51

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