• 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.
04 Mar

On the ten minutes


1.) 40-30-20-10

     Double Unders


     Rest with time remaining.


2.) 21-15-9

     Power Cleans (115#/75)

     Ring Rips

     Rest with the time remaining. 


3.) 15-12-9

     Thrusters (95#/65#)



There will be a cut-off at the 7 minute mark of each round except for the last round, where the athlete will be allowed to work up to the 10 minute mark. Record your time for each round. In case of being cut-off at the 7 minute mark, record total reps completed. 

03 Mar

5 Legless Rope Climbs

5 Wall Walks

800m run

3 Legless Rope Climbs

3 Wall Walks

400m run

1 Rope Climb

1 Wall Walk

200m run

02 Mar

Every minute on the minute for ten minutes perform


3 Back Squats @ 60% of your 1RM

5 Burpees

28 Feb

Saturday Partner WoD 9 AM


Those needing to get wods validated can join our open gym times:

Saturday from 10 AM on

Sunday open gym 10-12 AM

Monday 7-10 AM


27 Feb

Sign up for the CrossFit Open at http://games.crossfit.com  Those needing to get the WoD validated can come in at Open Gym times 7-8:30 AM and 10-12 AM Friday or over the weekend 10-12 Saturday or Sunday to complete the WoD and have it validated.  If need be you can come in Monday morning to complete the WoD as well.  Score submissions must be in by 3 PM Monday.  . 


4 Rounds for time:

400m Run

21 Back Squats (95/65)


26 Feb

12 minutes AMRAP of:

30 Snatches (135/95)

20 Chest to Bar Pullups

10 Front Rack Lunges (135/95)

20 Chest to Bar PullUps

30 Snatches (135/95)


Class Details

Instructed by

Lihue - WOD

6:00 AM - 7:00 AM,

Wed 4 Mar

jerome hromiak

Open Gym - Lihue

7:00 AM - 8:30 AM,

Wed 4 Mar

Lihue - WOD

8:30 AM - 9:30 AM,

Wed 4 Mar

jerome hromiak

Lihue - WOD

12:00 PM - 1:00 PM,

Wed 4 Mar

Lucas Palmisano

Lihue - WOD

4:00 PM - 5:00 PM,

Wed 4 Mar

jerome hromiak

Lihue - WOD

5:00 PM - 6:00 PM,

Wed 4 Mar

jerome hromiak

Lihue - WOD

6:00 PM - 7:00 PM,

Wed 4 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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