• 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.
25 Apr

4 Rounds of:


In 8 min complete:

500m Row

400m Run

8 Thrusters (95/65)

8 PullUps


Rest if the above is completed within 8 min unitl the next 8 min cycle begins.  


24 Apr

10 min AMRAP


10 Burpees

10 Goblet Squats (2/1.5)

10 Toes to Bar

21 Apr

7 Rounds for Reps


Sled Push 50m (185/135)

15 Cal Row

Max Unbroken Thrusters (95/65)


Rest as needed after Thrusters


Score Total Thrusters




20 Apr

4 Rounds for Time:


2 Rope Climbs

20 WallBalls (20/14)

20 Slam Balls (30/20)

20 KB Push Press (1.5/1)  10 L + 10 R





19 Apr

Soooo....the makover of the gym is still taking most of the inside space.  We WILL continue having WoDs but this week we will scale back on the barbell and do a higher mix of cardio bodyweight exercises.  Full schedule so come on in and join us. 


4 Rounds


In 6 min complete:


500m Row

400m Run  (scale to 200m run)

Max Burpee Box Jumps (24/20)


Rest 2 min


Score total burpee box jumps over the 4 rounds 


18 Apr

No classes Tuesday April 18th as gym goes through some renovations.  Full class schedule resumes Wednesday April 19th.  


We will have 'Open Gym' all day from 9:30 AM on and everyone welcome to come in and get a workout in anytime all day (visitors welcome also).    


Otherwise run or row 5K for time as the WoD.   


Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Tue 25 Apr

Tucker John

Open Gym

7:00 AM - 8:30 AM,

Tue 25 Apr

Group Class WoD

8:30 AM - 9:30 AM,

Tue 25 Apr

Tucker John

Group Class WoD

12:00 PM - 1:00 PM,

Tue 25 Apr

Tucker John

Group Class WoD

4:00 PM - 5:00 PM,

Tue 25 Apr

Tucker John

Group Class WoD

5:00 PM - 6:00 PM,

Tue 25 Apr

Tucker John

Group Class WoD

6:00 PM - 7:00 PM,

Tue 25 Apr

Tucker John

Video of the Week

In Part 3 of this five-part series, CrossFit Seminar Staff member Dave Lipson debunks the myth that exercise is the cure for obesity. Lipson points out that poor nutrition is in fact the primary culprit in obesity, not lack of exercise, and the cure lies in adjusting your diet and consuming real food.

Video of the Week: Sun, 04/09/2017 - 21:33

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