• 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.
28 Mar

4 Rounds for Time:


150m Farmers Carry (1.5/1)

50m Sled Push (185/135)

15 KB swings (1.5/1)

15 Box Jumps (24/20)

27 Mar


100 pullups
100 pushups
100 situps
100 airsquats

Scale by doing 25 of each for 2 or 3 rounds

24 Mar

Last WoD of the 2017 CrossFit Open is here!  Below are the times we'll be on hand to validate this weekend:


Friday 7-8:30 AM and 10-12 AM

Saturday 10-12 AM

Sunday 10:30-12:30 AM

Monday upon request 10-12 AM


Good Luck!  Visitors welcome to drop in any of the above times to get the WoDs validated as well. 


Option 1 especially if you plan to do 17.5 over the weekend:


Death by Snatch (95/65)


Option 2:  WoD 17.5 if you just want to do the WoD but don't need to get the WoD validated.  


10 Rounds for Time


9 Thrusters  (95/65)

35 Double Unders

23 Mar

Crossfit Total

Spend 15 min on each to find 1 rep max of:


Shoulder press


Back squat


Alternate wod:  5k row for time


Add to get your CrossFit Total



22 Mar

5 rounds:

15 shoulder to overhead (115/75)
400m run

21 Mar

5 Rounds for Reps:


1 min Rowing (cal)

1 min Power Cleans (135/95)

1 min V-Ups 

1 min rest


Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Mon 27 Mar

jerome hromiak

Open Gym

7:00 AM - 8:30 AM,

Mon 27 Mar

Group Class WoD

8:30 AM - 9:30 AM,

Mon 27 Mar

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Mon 27 Mar

Matt Parker

Group Class WoD

4:00 PM - 5:00 PM,

Mon 27 Mar

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Mon 27 Mar

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Mon 27 Mar

jerome hromiak

Beginner's CrossFit Class

7:00 PM - 8:00 PM,

Mon 27 Mar

Justin Kanoho

Video of the Week

Published on Mar 11, 2017

Nutrition, health as we age depends greater and greater on proper Nutrition.  In Part 1 of this five-part series, CrossFit Seminar Staff member Dave Lipson discusses the role nutrition plays in fitness. Lipson references the pyramid shown in CrossFit Founder Greg Glassman's "What is Fitness?" in which nutrition is the base.

Video of the Week: Sat, 03/18/2017 - 10:41

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