• 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 Kaua’i 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.

Video of the Week

CrossFit from our friends on Big Island, CrossFit All Stars.

CrossFit Links

CrossFit Journal: The Performance-Based Lifestyle Resource    Mobility WOD    CrossFit Radio

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

Melisa and Andrew C. - CrossFit Burien - Burien, WA
Stacy and Kirk G. - CrossFit Basic - Black Diamond, WA
Katelyn L. and Jason S. - CrossFit Copley - Copley, OH
Shannon U. - CrossFit Pearl City - Pearl City, HI
Cami S. and Sean M. - Foundry CrossFit - La Quinta, CA
Erica and Chris R. - CrossFit Candor - Tuscaloosa, AL
Margaret C. - CrossFit North Irving - Irving, TX
Chris C. - Westsside CrossFit Dallas - Dallas, TX
Deborah Y. and Lisa A. - Ivy Street Gym / CrossFit North Pole - North Pole, AK
Cindy and David A. - CrossFit 45 North - Hillsboro, OR
Rosalyn L. - CrossFit The Rack - Paramus, NJ
Lisa P. - CrossFit Wilsonville - Wilsonville, OR
Chris K. - CrossFit Insanity - Irvine, CA
Michelle and Mike M. - CrossFit Infinite - Scottsdale, AZ
Liz C. - CrossFit Iron Mile - Sacramento, CA
Deanne and Brian G. - Roughrider CrossFit - Beulah, ND
Sara A. and Jason V. - South Baltimore CrossFit - Baltimore, MD
Fernando C. - CrossFit Iron Mile - Sacramento, CA
Samantha M. - 8th Day CrossFit Gym - Grand Rapids, MI
Maria R. - CrossFit Justice - Milford, MI
Julie and Jeff B. - CrossFit Stumptown - Portland, OR
Stefanie S. - CrossFit Fifty - Honolulu, HI
Lauren S. - Adamant CrossFit - Olathe, KS
Laryssa D. and Che J. - CrossFit Fresno - Fresno, CA
Ian M. - CrossFit Riverfront - Wilmington, DE
Andy K. and John E. - CrossFit Crown City - Pasadena, CA
Francesca L. - CrossFit Chatswood - Chatswood, Australia
Peggie M. - CrossFit Rancho Cucamonga - Rancho Cucamonga, CA
Katherine H. - Elk Grove CrossFit - Elk Grove, CA
Laura and Iain D. - CrossFit Bangarang - Reno, NV

Workout of the Day

Lihue WOD: Thursday, 10/30/2014


Check this description of the hang power clean from cathletics.com

With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position with the bar overhead.

The purpose of the hang power clean can vary depending on its application. It can be an exercise to help teach beginners to clean that is often easier than lifting from the floor because of the abbreviated movement and the ability to ensure proper positioning and balance at the start of the second pull, and the power receiving position reduces the demand on mobility. As a training exercise, the common purpose is to develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar, and the limited movement down under the bar. Another purpose is use as a lighter clean variation for lighter training days (weights naturally limited for most lifters relative to the clean, and somewhat less work for the legs and back to allow more recovery for subsequent training sessions)—even more so for the power variation because the squat under is partial instead of full.

So to summarize. The hang power clean is awesome because it is easier to learn.
The hang power clean is awesome because it makes you more explosive.
The hang power clean is awesome because of the fact that it forces you to lift at lighter weights, yet lift nonetheless.
This fact makes you feel better after a workout like the one you had on Wednesday.
The hang power clean is awesome because there is no squat involved.
/rant over.


5 Rounds For Time
15 Hang Power Cleans (95#/65#)
15 Toes-to-bar
250m Row

Lihue WOD: Wednesday, 10/29/2014


From Marks Daily Apple

I’ve said this before, but inflammation is a necessary response to injury. It’s the inflammatory response that increases blood and lymphatic flow to and from the injured tissues, bringing healing nutrients and inflammatory mediators and removing damaged refuse. It’s the inflammatory response that makes injuries hurt, which prevents us from using and re-injuring the injured area. And yeah, the inflammatory response can get out of hand and do more damage than the initial insult, but it’s ultimately how our bodies heal damaged tissues and recover from injuries. If we didn’t have an inflammatory response, we’d never get anywhere. This was the crux of a very interesting blog post by Kelly Starrett in which he questioned the typical use of ice after injury. In short, Kelly says that putting ice on a healing tissue is counterproductive because it halts or at least disrupts inflammation, which is really how we heal.

Icing your ankle right after a really bad sprain to prevent secondary injury seems to make sense, but does it help with swelling and overall healing?

A 2004 literature review on the ability of cryotherapy to affect soft tissue injury healing looked at 22 eligible randomized controlled studies to determine if ice was actually helping, and the results were mixed at best:

Ice alone was better for pain after knee surgery when compared to no ice, but swelling and range of motion were not affected.
Ice was no more effective than rehab in reducing swelling, pain, and range of motion.
Ice and compression were better than ice alone at pain reduction.
Of eight studies that compared the two, there was little difference between ice and compression and compression alone.

Read more (the whole article is well worth the read): http://www.marksdailyapple.com/should-we-ice-injuries/#ixzz3HU7npJ23


WoD for time (scale as needed):

1 mile run (2k row)
150 Wall balls (20#/14#)
1 mile run (2k row)

Lihue WOD: Tuesday, 10/28/2014


The GHD sit-up is both famous, and infamous for its' ability to wreak havoc on a persons body, not just during a workout, but many days after. I highly recommend modifying workouts with GHD sit-ups until you have have had some consistent exposure to them. The eccentric loading that occurs, plus the shear forces on both the back and knee that can occur if done incorrectly make this a high risk/high reward movement. So, bearing that in mind, here are some principles regarding the GHD sit-up.

1.) Do not hyperextend the spine. The fad is to go "full range" of motion on the GHD sit-up. That is, touching the ground behind you with your hands. However if your back hyper-extends, you risk serious injury to your lower back. The muscles that you use to pull yourself back up from a GHD sit-up also pull on your lower back. Bad back position + torque on back = high risk for injury. For our purposes, going to parallel on the ghd sit-up is just fine.

2.) The GHD sit-up is initiated with a contraction of the legs. As you lean back, your knees should be bent. When you start to sit up, the first thing you do is straighten your legs. This activates your hip-flexors (your illiacus, psoas, rectus femoris and sartorious). This adds to the speed and intensity of the sit-up, and is a good thing. However, if you are new to the GHD sit-up think smooth, not fast. Make the motion right, and then we can add intensity.

3.) Make every effort to sit as straight as possible at the top of the sit-up. Use that moment when you've sat back up to re-bend the knees and straighten your back. Remember smooth, not fast. Keep your body organized.

4.) GHD Sit-ups have led to rhabdo. What's rhabdo? For one, a amazingly rare medical affliction that has been associated with CrossFit thanks to a few cases. For two,it is a condition that can happen with the GHD sit-up if you are not careful. So beware. If you are new to CrossFit, if you are new to GHD sit-ups, if you are back doing CrossFit after a sizeable break, take heed. Better to scale too much than not enough.


As many reps as possible in three minutes of:
Rest two minutes.

As many reps as possible in three minutes of:
Rest two minutes

As many meters as possible in three minutes of:
Handstand walking - sub handstand hold (trying to lift hands)
Rest two minutes

As many reps as possible in three minutes of:
GHD Sit-ups

Lihue WOD: Monday, 10/27/2014


5 PM today we will have a jump rope clinic by 2 previous jump rope national champions. Learn the secret to jumping fast, double unders, triple unders and maybe some tricks. Anyone invited...no cost.

A 12-Step Guide to a Flawless Power Clean

by Greg Everett

The power clean often spreads like a game of Telephone around gyms and garages—the further it moves from the original source, the less it resembles a worthwhile movement and instead becomes a way to get thoroughly jacked up through crappy instruction and even crappier execution.

The power clean, if performed correctly, will provide a unique stimulus for improving hip and knee explosiveness, which will translate to more strength and more muscle. And in my opinion, it can absolutely be learned without a coach.

But like any skilled movement, the power clean will not be mastered quickly. No matter how well you learn, you will never be completely finished. That’s why your goal shouldn’t be immediate mastery, but relatively quick development of safe and effective technique so you can put it to work in your training program.

Step 1 — Grip the bar with your hands about a fist-width outside your shoulders—your hands should not be in contact with your shoulders at all in the top position. From here, relax your grip, lift your elbows, push your shoulders forward and slightly up, and let the bar roll onto your fingers and into the space between your deltoids and your throat. (If this space doesn’t exist, you’re either not pushing your shoulders forward and up, or you need to work on your scapular mobility.)

Step 2 — Standing tall with the bar at arms’ length in front of you, pull your elbows as high as possible, directing them to the sides as they rise. This will bring the bar to about lower chest level. Don’t lean forward over the bar, and don’t try to lift it—lift your elbows instead.

Step 3 — From this scarecrow position, pull your elbows back and whip them around the bar into the receiving position you practiced earlier. Imagine the barbell as the pivot point for your elbows and make sure it stays right up against your body. As your elbows come around, the bar will rise to your shoulders, and you can relax your grip and let it settle into the proper receiving position.

Find all twelve 12 steps here... http://www.fitforduty.org/?tag=greg-everett


As many rounds as possible in 12 minutes of..

15 Power Cleans (95#/65#)
30 Double Unders