• 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.
09 Oct

5 Rounds for Time:


21  WallBalls (20/15)

15  KB Swings (green/yellow)

9   Box Jumps (30/24)


08 Oct

For time complete the following (20 min cap):


10 Power Cleans (75% of 1 RM)

1 Muscle Up (sub 1 burpee/bar + 1 pullup)

9 Power Cleans 

2 Muscle Ups (sub 2 burpee/bar + 2 pullups)





1 Power Clean

10 Muscle Ups (10 Burpee/bar + 10 PullUps)


07 Oct

Click the picture above to see the full picture and WoD for each day.  


Don't forget to wear some pink in recognition of Breast Cancer Awareness month.  Each Wednesday wear some or all pink :) 


WoD: "Three isn't enough"


4 Rounds of:


Run 800m (sub 1000m row)

Rest 2 min

06 Oct



1.  Our athlete of the month is Carolyn Williams.  Read about Carolyn in the 'news' section in our homepage or click here: http://kauaicrossfit.com/news/athlete-month-spotlight-carolyn-williams


2. Join our private Facebook Group for members only.  Click here to request admission and Casey will get you connected :)  https://www.facebook.com/groups/kauaicrossfit/ 


3.  October is Breast Cancer Awareness Month ~ in recognition and support we are asking members and visitors to join us each Wednesday wearing any or all pink for WoDs for all classes.  





OH Squats (115/75)

Toes to Bar 

Cal Row



05 Oct

3 x 4 min AMRAP (2 min break between)



15 Deadlifts (155/115)

15 Burpees/Bar



10 Deadlifts (185/135)

100m Shuttle sprint (4 x between cones outside)



5 Deadlifts (225/155)

5 HSPU (strict for Rx)

03 Oct

Join us this weekend for - 


Saturday WoD - 9 AM


Sunday Open Gym 10-12 AM




Class Details

Instructed by

Group Class WoD

9:00 AM - 10:00 AM,

Sat 10 Oct

jerome hromiak

Open Gym

10:00 AM - 11:30 AM,

Sat 10 Oct

jerome hromiak

Video of the Week

Meet Morgana, China's repeating and reigning fitness champion since 2005.  And now she focuses on CrossFit because its just better for overall health.  

Video of the Week: Sun, 10/04/2015 - 11:38

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

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