• 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
WOD:

For time:

35 KB Swings (1.5/1)

65 Push Press (75/55)

650m Farmers Carry (1.5/1)

65 Push Press (75/55)

35 KB Swings (1.5/1)

 

 

26 May
WOD:

3 Rounds for Time

10 Deadlift (225/155)

20 Walking Lunges

30 Back Extensions

400m Run

25 May
WOD:

In honor to all who serve:

Complete with or without a partner, scaled or modified, Hero WoD "Murph" for time:

1 Mile Run

100 PullUps

200 PushUps

300 Air Squats

1 Mile Run

 

Partition the pullups, pushups and squats as you like.  

 

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

 

 

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

23 May
WOD:

Group Class 9 AM

 

Sunday Open Gym 10-12 AM

 

Monday Memorial Day WoD 9 AM

 

For Time complete: 

 

Buy in: 

4 X 200m Run (each partner competes 4 runs, one rests while one runs) 

 

then 2 Rounds of (break reps as needed):

50 Hang Power Snatch (75/55)

50 Thrusters (75/55)

50 Sumo Dead High Pull (75/55)

 

then buy out with

4X200m Run (each partner run 200m 4 times)

23 May
WOD:

Group Class 9 AM

 

Sunday Open Gym 10-12 AM

 

Monday Memorial Day WoD 9 AM

 

For Time complete: 

Buy in: 

4 X 200m Run (each partner competes 4 runs, one rests while one runs) 

then 2 Rounds of (break reps as needed):

50 Hang Power Snatch (75/55)

50 Thrusters (75/55)

50 Sumo Dead High Pull (75/55)

then buy out with

4X200m Run (each partner run 200m 4 times)

22 May
WOD:

Memorial Weekend Schedule:  

Saturday Group Class 9 AM

Sunday Open Gym 10-12 AM

Monday Group Class 9 AM only

 

Complete as much of the chipper in 4 min, then 8 min, then for time

 

2 min rest between sets.  

 

Score is total time to finish the WoD plus reps of the first 2 intervals

 

20 Cal Row

20 Knees to Elbow

20 WallBalls (20/14)

20 Walking Lunges

20 PushUps

20 Shoulder to OH (115/75)

20 KB Swings (1.5/1)

200m Run

Event

Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Wed 27 May

jerome hromiak

Open Gym - Lihue

7:00 AM - 8:30 AM,

Wed 27 May

Group Class WoD

8:30 AM - 9:30 AM,

Wed 27 May

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Wed 27 May

jerome hromiak

Group Class WoD

4:00 PM - 5:00 PM,

Wed 27 May

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Wed 27 May

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Wed 27 May

jerome hromiak

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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