• 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.
22 Jul

Based on the Hero WoD:  "TJ"


70 Thrusters (95/65) For Time:


Each time you break complete

7 Bench Press (135/95)

7 Strict PullUps


25 min Cap


Hero WoD TJ Posted on CrossFit.com a couple weeks ago is 100 Thrusters @ 135/95 with 10 Bench Press and 10 Strict PullUps each time you rest.  

21 Jul

5 Rounds for Reps:


In 3 min complete:


400m Run (scale to 200m or 300m)

Max KB Swings (1.5/1)


Rest 90 Sec


Score Max KB Swings

20 Jul

Masters/Teen Event 1 from the CrossFit Games 2016 "California Club"


For Time:


8 Deadlifts (315/225)

40 GHD SitUps

80 Double Unders

4 Rope Climbs

80 WallBalls (20/14)

4 Rope Climbs

80 Double Unders

40 GHD SitUps

8 Deadlifts

19 Jul

3 Rounds for Time:


10 Power Snatch (95/65)

10 20" Box Step Ups Right (95/65)

10 Handstand PushUps (Sub Push Press)

10 20" Box Step Ups Left (95/65)





18 Jul

For Time:


Row 2000m 

Each minute on the minute (including the first minute) complete 5 burpees over rower. 

At 10 min reduce to 3 burpees over rower. 


Scale to less burpees.  


Or 5K run for Time




15 Jul

For Time:


10 Thrusters (95/65)

500m Row

10 Thrusters 

400m Run

10 Thrusters

30 PullUps

10 Thrusters

20 T2B

10 Thrusters

10 Burpee over/bar


Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Sat 23 Jul

jerome hromiak

Video of the Week

Ben Smith and Mat Fraser were in a tight race for the top of the podium at the 2015 Reebok CrossFit Games. Ultimately, Fraser took home the silver medal for the second consecutive year, and Smith stood on top of the podium at his seventh Games. 


This year, both Smith and Fraser have their sights set on the gold once again. The 2016 Reebok CrossFit Games take place July 19-24, at the StubHub Center in Carson, California.  

Video of the Week: Tue, 07/12/2016 - 21:08

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