• 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 Sep
WOD:

Every 2 min alternate between the following movements for 28 min:

 

0:00 - 2:00

10 Shoulder to OH (115/75) + 12 WallBalls (20/14)

 

2:00 - 4:00

Cal Row (30/20)

 

4:00 - 6:00 

10 Shoulder to OH + 12 WB

 

6:00 - 8:00 

Cal Row (30/20)

 

Continue for 28 min.  If you complete the movements within the 2 min use remainder of 2 min to rest.  If you are unable to complete the movement then take the next interval as a full 2 minute rest.   Perfect score is 14 rounds completed.  

 

 

28 Sep
WOD:

Death by Burpee Box Jump Overs (24/20)

 

1 the first minute, 2 the next, 3 the third min, 4 the 4th and continue until unable to complete.  Then go directly to:  

 

Death by Toes 2 Bar 

 

Upon failing on Burpee Box Jump conitnue the next minute with 1 T2B and continue increasing T2B by 1 Rep each minute till you are unable to complete the number reps in a given minute.  

 

 

27 Sep
WOD:

4 Rounds for Reps: 

 

In 3 min Run 400m then complete as many hang squat cleans as possible in the remainder of time.  (135/95 or 55/35 DB)

 

Rest 2 min

26 Sep
WOD:

5 Rounds for Time (15 min cap)
 

6 C2B PullUps

12 Hand Release PushUps

18 Walking Lunges 

23 Sep
WOD:

WoD for Time:

 

30 Snatches (115/75)

30 Burpee/Bar

22 Sep
WOD:

3 rounds for time:

400m run
3 wall walks
20 KB swings (2/1.5)
1 legless rope climb

Event

Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Thu 29 Sep

jerome hromiak

Open Gym

7:00 AM - 8:30 AM,

Thu 29 Sep

Group Class WoD

8:30 AM - 9:30 AM,

Thu 29 Sep

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Thu 29 Sep

jerome hromiak

Group Class WoD

4:00 PM - 5:00 PM,

Thu 29 Sep

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Thu 29 Sep

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Thu 29 Sep

jerome hromiak

Beginner's CrossFit Class

7:00 PM - 8:00 PM,

Thu 29 Sep

Justin Kanaho

Video of the Week

CrossFit Founder and CEO Greg Glassman visits a Level 1 Certificate Course at CrossFit Silicon Valley to talk about how CrossFit is at the forefront of a revolutionary fight against the leading cause of death in the United States.  This is a 45 minute video so take the time to watch and see how CF approaches this battle against big sugar and big processed brands to raise awareness to the deadly epidemic we have all across the US.  

Video of the Week: Fri, 09/23/2016 - 09:19

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