• 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.
29 Apr

3 rounds:


3 rope climbs

3 wall walks

200 m farmers carry (1.5/1)

15 push press (95/65)

21 slam balls (30/20)




28 Apr

20 min EMOM


1st minute: prowler push 50m (185/135)

2nd minute: max unbroken muscle ups (sub progressions or pull ups/ring dips)

3rd minute: max unbroken OH squats (135/95)

4th minute: max cal row

5th minute : rest


Score total of muscle ups + oh squats + cal row

27 Apr

For time:


400m run (sub 500m row)

100 double unders (300 singles)

400m run

80 air squats

400m run

60 ghd sit ups

400m run

40 pull ups

400m run

20 clean and jerks (95/65)

Run 400m

10 handstand pushups

Run 400m

26 Apr

2 WODs - choose which one want to do first:


1 mile timed run (or 2k row)


Rest 3 to 5 min then:




Deadlift (225/155)



25 Apr

4 x 4 min rounds

15 wallballs (12 ' target @ 20# / 10' target @ 14#)

15 Box jumps (24/20)

15 KB swings (1.5/1)

Row for max calories


Rest 3 min


22 Apr

3 rounds for time:


10 clean and jerks (135/95)

20 toes to bar

30 back extensions (45/35)


Rx + @ 155/110




Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Fri 29 Apr

jerome hromiak

Open Gym

7:00 AM - 8:30 AM,

Fri 29 Apr

Group Class WoD

8:30 AM - 9:30 AM,

Fri 29 Apr

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Fri 29 Apr

jerome hromiak

Group Class WoD

4:00 PM - 5:00 PM,

Fri 29 Apr

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Fri 29 Apr

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Fri 29 Apr

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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