• 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 Apr
WOD:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32kg/24kg)

 

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

27 Apr
WOD:

10 Front Squats (around 60% of your heaviest complex)

200m run

9 Front Squats

200m run

8 Front Squats

200m run

...

...

1 Front Squat

200m run

 

25 Apr
WOD:

Partner WoD 9 AM Saturday

Open Gym 10-11 AM Saturday

 

Open Gym 10-12 AM Sunday

 

All welcome

24 Apr
WOD:

Focus on quality and reps - 2 Rounds of:

 

Max AirSquats in 2 minutes

1 minute rest

Max Toes to Bar in 2 minutes

1 minute rest

Max HSPU in 2 minutes

1 minute rest

Max Double Unders in 2 minutes

1 minute rest

 

Score is the highest of the 2 attempts added together. 

23 Apr
WOD:

For Quality and Time:

20 Burpees

20 Hang Squat Snatch (115/75)  (Rx+ 135/95)

20 C2B PullUps (Rx+ 20 Bar Ups)

20 Hang Squat Snatch

20 Burpees

22 Apr
WOD:

5 Rounds with 5 min each round:

Run 400m 

Row 500m

Max KB Swings (2/1.5) 

 

Rest 2.5 min when round is completed

 

Score is total KB Swings

 

Scaled version: 200m Run / 300m Row

 

Event

Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Tue 28 Apr

jerome hromiak

Open Gym - Lihue

7:00 AM - 8:30 AM,

Tue 28 Apr

Lihue - WOD

8:30 AM - 9:30 AM,

Tue 28 Apr

jerome hromiak

Lihue - WOD

12:00 PM - 1:00 PM,

Tue 28 Apr

jerome hromiak

Lihue - WOD

4:00 PM - 5:00 PM,

Tue 28 Apr

Lucas Palmisano

Lihue - WOD

5:00 PM - 6:00 PM,

Tue 28 Apr

Lucas Palmisano

Lihue - WOD

6:00 PM - 7:00 PM,

Tue 28 Apr

Lucas Palmisano

News and Upcoming Events

Video of the Week

Here is a look at the training and life of elite CrossFitter Julie Foucher as she trains for her final year of competition for the CrossFit Games before focusing full time on her career as a doctor.  

Video of the Week: Mon, 04/13/2015 - 13:20

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