• 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.
30 Mar

As many rounds in 10 minutes of

3 Front Squats (75% of your 3-rep-max reached today)*

5 Wall Balls (20#/14#)

15 Ab-mat Sit-Ups


*To be taken from the ground

28 Mar

Saturday Group Class WoD - 9 AM - 

4 Rounds for time:  

40 Burpees

40 Deadlift (185/135)

40 WallBalls (20/14)

40 Toes to Bar

400m Run (must run together)



Saturday Open Gym - 10-12 AM - Validate 15.5 WoD, Visitors welcome


Sunday Open Gym 10-12 AM - Validate 15.5 Open WoD, Visitors welcome

27 Mar

Times to do the Open WoD 15.5

Friday 7-8:30 AM, 9:30-10:00 AM and 7:00 PM

Saturday 10-11:30 AM

Sunday 10-12 AM

Monday 7-8:30 AM


Group Class - 9 AM Saturday


3  Rounds for time of: 

9 Thrusters (96/65)

15 Burpees/Bar

21 Cal Row

26 Mar

With a running clock set for 30 min, every minute perform 1 lift and add 10/5 lb.  


Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.  

Once you cannot clean the weight, deadlift for as long as possible.


Your score is the heaviet snatch, heaviest clean and heaviest deadlift.  If you are unable to increase weight continue to deadlift for the remainder of the workout at the the last successful weight you deadlifted.  


Male Rx: 45, 55, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335


Female Rx: 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105, 110 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180

25 Mar

Hero WoD "Gaza"  (scale as needed.  this is a beast of a wod so can do 1, 2, 3 or 4 Rounds to scale...i did this last week and was happy with 2 but would love to have done 3).  


5 rounds for time of:
35 kettlebell swings, (1.5/1)
30 push-ups
25 pull-ups
20 box jumps, (30/24)
1-mile run


U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

24 Mar

In 4 minutes

Row 500 Meters
Max Shoulder to Overhead (135/95 lb)

Rest 3 minutes and then …In 4 minutes:

Row 500 Meters
Max Shoulder to Overhead (115/85 lb)

Rest 3 minutes and then …in 4 minutes: 

Row 500 Meters
Max Shoulder to Overhead (95/65 lb)





Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Mon 30 Mar

Lucas Palmisano

Open Gym - Lihue

7:00 AM - 8:30 AM,

Mon 30 Mar

Lihue - WOD

8:30 AM - 9:30 AM,

Mon 30 Mar

Lucas Palmisano

Lihue - WOD

12:00 PM - 1:00 PM,

Mon 30 Mar

Matt Parker

Lihue - WOD

4:00 PM - 5:00 PM,

Mon 30 Mar

jerome hromiak

Lihue - WOD

5:00 PM - 6:00 PM,

Mon 30 Mar

jerome hromiak

Lihue - WOD

6:00 PM - 7:00 PM,

Mon 30 Mar

jerome hromiak

Video of the Week

CrossFit for 99.9% of us is a training program towards our personal GPP (General Physical Preparedness).  In other words we utilize CrossFit style programming to give us the tools to handle life's rigorous physical demands.   However for those who can compete at the highest levels it is a sport that is intense and demanding (and emotional).  Training for CrossFit as a sport culminates in the CrossFit Games every year in July where the best athletes vie for the title Fittest on Earth.  In this documentary we look into the athletes that compete at this level to see how they handle the demands of their training and the games while they are there.  

Video of the Week: Mon, 02/23/2015 - 08:14

Guest List at Kauai CrossFit

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