• 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.
01 Jul
WOD:

For Time:

 

50 Cal Row

50 Goblet Squats (Green/Yellow)

50 Sledgehammer Swings (Sub Slam Balls)

50 Walking Lunges

50 GHD SitUps

5 Rope Climbs

50 Double Unders

50 Back Extensions

50 KB Swings (green/yellow)

50 Wallballs (20/14)

 

30 Jun
WOD:

Hero WoD: "DT"

 

5 Rounds for Time of:

 

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

29 Jun
WOD:

5 x 650m Run (or 750m Row)

 

2 min rest between runs. 

 

 

27 Jun
WOD:

Saturday

Group Class 9 AM

Open Gym 10-11:30 AM

 

Sunday 

Open Gym 10-12 AM

 

All welcome

26 Jun
WOD:

Score Rounds and Reps in this15 min AMRAP

15 WallBalls (20/14)

15 KB Swings (green/red)

15 Box Jumps (24/20)

 

Best score of the day at Rx will get a free shirt with the new designs coming in next week.  Please tell your coach you will be doing the WoD @ Rx beforehand.  When he says 'no rep' its a no rep without argument.  ;) .  

25 Jun
WOD:

4 Rounds of:

1 min Row for Cal

1 min Rest

1 min Pistols 

1 min Rest

1 min Double Unders

1 min rest

1 min HSPU (strict or kipping)

1 min rest

 

Score Reps of Cal + Pistols + HSPU + Double Unders

Event

Class Details

Instructed by

Group Class WoD

6:00 AM - 7:00 AM,

Wed 1 Jul

jerome hromiak

Open Gym - Lihue

7:00 AM - 8:30 AM,

Wed 1 Jul

Group Class WoD

8:30 AM - 9:30 AM,

Wed 1 Jul

jerome hromiak

Group Class WoD

12:00 PM - 1:00 PM,

Wed 1 Jul

Matt Parker

Group Class WoD

4:00 PM - 5:00 PM,

Wed 1 Jul

jerome hromiak

Group Class WoD

5:00 PM - 6:00 PM,

Wed 1 Jul

jerome hromiak

Group Class WoD

6:00 PM - 7:00 PM,

Wed 1 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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