• 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 Jan
WOD:

100 Box Step Ups carrying 45/25 plate OH while stepping onto 20" box (alternate legs)

Each minute o​n the minute 3 Deadlifts (275/185) including the first minute

 

15 min cap -  if you are unable or choose not to complete the deadlifts in a given minute take the full minute to rest.  

26 Jan
WOD:

20 Min AMRAP 

20 Cal Row

10 Burpee / Bar

5 Thrusters (135//95)

24 Jan
WOD:

Group WoD 9 AM Saturday

Open Gym 10-12 AM Sunday

 

Please join us. 

23 Jan
WOD:

Three rounds for time

20 Strict pull-ups

15 Perfect Push-ups

10 Strict Handstand-push-ups

22 Jan
WOD:

Tabata this:

Kettle Bell Swings

Rest one minute

Box jumps (24/20)

Rest one minute

Power cleans (155/105)

21 Jan
WOD:

For time: 

650m run

75 Air squats

50 GHD Sit-ups

25 Muscle-ups

50 GHD Sit-ups

75 Air squats

650m run

Event

Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Tue 27 Jan

Lucas Palmisano

Open Gym - Lihue

7:00 AM - 8:30 AM,

Tue 27 Jan

Lihue - WOD

8:30 AM - 9:30 AM,

Tue 27 Jan

Lucas Palmisano

Lihue - WOD

12:00 PM - 1:00 PM,

Tue 27 Jan

jerome hromiak

Lihue - WOD

4:00 PM - 5:00 PM,

Tue 27 Jan

Lucas Palmisano

Lihue - WOD

5:00 PM - 6:00 PM,

Tue 27 Jan

Lucas Palmisano

Lihue - WOD

6:00 PM - 7:00 PM,

Tue 27 Jan

Lucas Palmisano

Video of the Week

The first in a 9 part series on CrossFit is introduced to 18 school administrators and teachers in Concord North Carolina.  The video follows their progress, their experience, challenges and ultimately what CrossFit has done to each of these educators.  The future of CrossFit is for kids to be more healthy and fit through life, and this starts with the right role models.  

Video of the Week: Fri, 01/23/2015 - 15:07

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