Want to know get some serious good shape? Looking to lose weight? Get stronger, faster and feel good? Bored with you current exercise routine? Call one of our coaches to get started in CrossFit and set up a time to come to a free introductory class. Check out the schedule for both our Lihue and Kapaa locations for the CrossFit Fundamentals class. These classes go into depth of the 9 foundational movements that we use plus more. Learn how to correctly move in life and at the gym. Be apart of a community with people who are looking to improve their life physically and mentally, coming from all walks of life. We look forward to helping you achieve your goals!
For Lihue, contact Jerome at:
For Kapaa, contact Charlotte at:
All classes run the same format but they will never be the same. Included in each hour long class is: Warm-Up/Mobility, Technique/Strength Skill Work, WOD (Workout of the Day), and Cool Down/Stretching
We require all new members to take at least 6(SIX) CrossFit fundamental classes. We have found that with this number, most people tend to get comfortable with most movements and terminology. Keep in mind though, you will constantly be learning new things with every class, even years down the road.
We also ask that you pay attention to your life outside the box (what us CrossFitters call our gym). Nutrition, sleep, and stress levels all play a huge role in your overall well being. Nutrition is what fuels our body. So we encourage all to eat clean, whole foods. We advise the Paleo(lithic) Diet, which is, in plain language, garden vegetables, especially greens, lean meats, nuts and seeds, some fruit, little starch, and no sugar. Food intake should support levels of fitness and not excess body fat. Finally stay away from all processed foods. Anything with an outrageously long shelf life will probably spend an outrageously long time in your body (and not in a good way).
Finally, you will learn how to log your workouts in a journal. The reason we do this is to track our progress and motivate ourselves.
Have any questions? Come down and say hello. We’ll start you at any level and the workouts we post on the site are only where we scale from…not what you are expected to do.