• 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.
29 Jul

Hero WoD "Riley"

Run 1.5 mile

150 burpees

Run 1.5 miles


Scale to 800m Run/50 Burpees/800m Run or 1 mile run/100 Burpees/1 mile run


Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.


Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

28 Jul


OH Squats (115/75)

C2B PullUps


27 Jul

Benchmark WoD: "Christine"


3 Rounds for Time:

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (24/20)

24 Jul

Happy Birthday Justin!  Great to have your energy around and wishing a great year ahead!


Join us for a CrossFit Games Party tonight 7 PM on.  Potluck style.  Anyone invited. 


No 6 PM Class Today


5 Rounds of (scale to 3 or 4 rounds):

400m Run

25 GHD SitUps

25 Back Extensions

25 Knees to Elbow




23 Jul

Death by Clean and Jerk (135/95) - 12 minute cap


1 Clean and Jerk for the first minute

2 C&J the 2nd minute

3 C&J the 3rd minute

Increasing 1 C&J each minute until you are unable to complete the number of clean and jerks in the minute.  Take 1 minute rest and complete 5 clean and jerks each minute till 12 minutes is up.  


Rest 5 min

500m row for time

22 Jul

8 Rounds for reps of burpees (scale to less rounds):


In 90 sec complete 9 KB Swings (Red/Orange), 100m Shuttle Run (4 x 3 Concrete Pads) and Max Burpees

( - sub 10 cal row for shuttle run)


1 Min Rest


Score Total Burpees


Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Wed 29 Jul

jerome hromiak

Open Gym - Lihue

7:00 AM - 8:30 AM,

Wed 29 Jul

Group Class WoD

8:30 AM - 9:30 AM,

Wed 29 Jul

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Wed 29 Jul

Matt Parker

Group Class WoD

4:00 PM - 5:00 PM,

Wed 29 Jul

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Wed 29 Jul

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Wed 29 Jul

jerome hromiak

Video of the Week

In this Video the Barbell Shrugged team goes over the technique of Overhead (OH) squats.  They also add in some good mobility advise to increase range.  . 

Video of the Week: Sun, 06/21/2015 - 20:51

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