• 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.
27 May

Memorial Weekend Schedule



9 AM WoD

10 AM Oly Lifting



10:30-12:30 Open Gym



9:00 AM Hero WoD (can be done individually or with partner)


Friday WoD for Reps:

5 Rounds:  In 3 min complete: 


400m Run

max Deadlifts (185/135)


Rest 90 sec



26 May

20 min AMRAP for quality of movement


20 Reverse Flys (5/2.5)

20 Slam Balls (30/20)

200m Farmers Carry (65/45)

20 Hip Touches (sub 40 sec bar hang)

2 Wall Walks

25 May

WoD:   5 Rounds for Time


500m Row

15 Burpees

10 Front Squats (155/110)


25 min time cap 

24 May

2 Rounds of 4 min AMRAP w/2 min rest between sets



10 PullUps

10 Box Jumps (24/20)



10 KB Swings (1.5/1)

10 Jumping Lunges (L+R = 1)



23 May

3 Rounds


400m Run

21 GHD SitUp

12 Snatches (115/75)




20 May

CONGRATULATIONS SANOE ON GRADUATION!!!!  Best of luck with all your future and so appreciate all you do and having you part of our CrossFit Ohana!  Congrats!



3 Rounds

7 Back Squats (155/110)

14 DB Snatches (65/45)


Rest 3 Min


3 Rounds

7 Burpee PullUps

14 WallBalls (20/14)




Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Mon 30 May

jerome hromiak

Beginner's CrossFit Class

7:00 PM - 8:00 PM,

Mon 30 May

Justin Kanaho

News and Upcoming Events

Video of the Week

When someone turns there life around and becomes a better person its always inspirational.  Regional Athlete Chad Blanchard was caught dealing and possessing cocaine and sent to jail for 5 years.  During that long hard time he learns about CrossFit and decidedhe would focus on CrossFit when he was freed.  He did exactly that and this weekend he's competing for a top 5 finish in Atlantic region to earn a place in the CrossFit Games in July.  Check out the action at http://games.crossfit.com  

Video of the Week: Fri, 05/20/2016 - 11:57

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

Illumine CrossFit
Niles, IL
Swamp Rabbit CrossFit
Greenville, SC
CrossFit Incendia
Peoria, AZ
1211 Fitness
Rifle, CO
CrossFit Ergo
Paso Robles, CA
CrossFit Chula Vista
Chula Vista, CA
TNL CrossFit Tampa
Tampa, FL
SuperHuman CrossFit
La Habra, CA
Lifeworx CrossFit
San Jose, CA
Anderson River CrossFit
Anderson, CA
Fitness Factory
Mansfield, OH
CrossFit Aether
Midvale, UT
CrossFit Territory
Palmerston, Australia
CrossFit Incite
Mesa, AZ
CrossFit Oahu - Pearl City
Pearl City, HI
Harborside CrossFit
Buffalo, NY
Sunnyvale, CA
CrossFit Olympia
Olympia, WA
CrossFit Oahu
Honolulu, HI
CrossFit Reflex
Santa Monica, CA
CrossFit South Bay
Redondo Beach, CA
Altair CrossFit
Lima, Peru
Crash City CrossFit
Roswell, NM
CrossFit Spanish Fort
Spanish Fort, AL
Lorton CrossFit
Lorton, VA
SB Fit
Montreal, Quebec
Koda CrossFit Norman
Norman, OK
CrossFit Threshold Training
South Burlington, VT
CrossFit Santa Cruz Central
Santa Cruz, CA
CrossFit Loveland
Loveland, CO
CrossFit Fraser Valley
Langley, BC
CrossFit CDI
York, PA
CrossFit 717
Lemoyne, PA
CrossFit Impulse
Madison, AL
Letrono CrossFit
Syracuse, UT
CrossFit 416
Toronto, Ontario
NorCal CrossFit
Menlo Park CA
South Gaitherburg CrossFit
Gaithersburg, MD
Maxability Sports and CrossFit
Teaneck, NJ
24K CrossFit
San Marcos, CA
CrossFit Journal: The Performance-Based Lifestyle Resource
  • sponsor
  • sponsor
  • sponsor
  • sponsor