Category Archives: Blog

New CrossFit Conditioning Membership!


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Conditioning classes 7 days per week!


Conditioning classes now available 7 days a week!

Monday 2:30pm
Tuesday- 6am & 3:30pm
Wednesday- 9am
Thursday- 6am & 6:30pm
Friday – 2:30pm
Saturday- 10am
Sunday – 9am (as a makeup)

Our Conditioning classes are fun, high energy, full body, strength and conditioning workouts, for all levels of athletes! Classes are endurance based with the goal of improved cardiovascular endurance, fat loss, and general physical conditioning for people who are advanced CrossFit athletes to marathon runners, to total beginners. No barbells or advanced gymnastics. Just because this class is for “Conditioning,” does not mean it will be easy. You will be pushed in these classes!

Make sure to try them out! For non-crossfitters your first conditioning class is free to try!

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Members Snatch Clinic Sat Aug 20

August 9, 2016
8:00 amto10:00 am

Screen Shot 2016-08-01 at 7.05.33 PM

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August 6 – 31 Heroes

August 6, 2016
9:00 amto10:00 am








This Saturday Aug. 6 at 9am we remember and honor 31 Heroes. There will be no 8am class but there will be a 10am Intro and open gym.
“On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, CPO SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Bryan J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9
The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.”-

Come help us remember these fallen heroes on Saturday, August 3rd at 9am by participating in the “31 Heroes” Hero WOD.  If you would like to donate to the cause (which will help raise funds for programs that provide support to families of all fallen military heroes—past, present, and future), please visit

The workout:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.”-
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Handstand / Muscleup Clinic!

June 11, 2016
8:00 amto10:00 am

This members clinic will cover correct alignment for handstands, overcoming fears/vulnerabilities, kicking up to handstand, balancing in a handstand, safely exiting the handstand, progressions for handstand walks, and some strength work you can do in a handstand position

Prerequisites: The ability to perform the following:
Kick up to a handstand independently
:30 second handstand hold against the wall

Saturday June 11th at 8am followed by a 9am MuscleUp clinic!

kauai handstand-crop

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May CFA Elements starts Tuesday May 3rd!

May 2, 2016
5:30 pmto6:30 pm

New CFA Elements class starting Tuesday May 3rd at 5:30pm! 2016 is the time to change up your health, get on the road to real fitness and discover a newer, healthier you! The Elements program will cover all the exercises you will need to know to participate in our group CrossFit classes. Elements is required for all our members new to CrossFit prior to joining group class. The cost is $160 ($240 for 2 when you join with a friend!). The Elements fee also gives you an unlimited membership post-graduation through the end of May. Call 808-561-5070 to reserve your spot today or just show up 15 minutes early!


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Paleo Clinic and Challenge 2016

January 2, 2016
10:00 amto11:00 am


January 2, 2016 will be the start of our next one month paleo challenge!  We’ll be hosting a clinic to review the paleo diet and answer any of your questions.  *More information about the challenge will be given at the clinic.

Let’s start the new year right!

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New CFA Elements class starting Tuesday Nov 24th!

November 24, 2015
5:30 pmto6:30 pm

New CFA Elements class starting Tuesday Nov 24th at 5:30pm! Is it time to change up your health and get on the road to real fitness? The program will cover all the exercises you will need to know to participate in our group classes. Elements is required for all our members new to CrossFit prior to joining group class. $160 ($240 for 2 when you join with a friend). The Elements fee also gives you an unlimited membership post-graduation through the end of December. Call 808-561-5070 to reserve your spot today or just show up 15 minutes early on Tuesday!


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Second October Elements starts Monday Oct 26th!

CFA’s second October Elements class starts Monday at 10:00am. Classes will be held Mon/Wed/Fri morning at 10am over two weeks for a total of six sessions. The program will cover all the exercises you will need to know to participate in our group classes. Elements is required for all our members new to CrossFit prior to joining group class. $160 ($240 for 2 when you join with a friend). The Elements fee also gives you an unlimited membership post-graduation through the end of the month. Call 808-561-5070 to reserve your spot today!

Eric Cindy Owen g

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10 Reasons to try CrossFit


Matt Chan’s top ten reasons why you should try CrossFit.

  1. Results – That’s what we’re all after right? Whether you’re after decreased body fat, increased muscle mass, improved triglycerides, or stronger bones, CrossFit produces measurable results that are visible in blood tests and in the mirror.  Who doesn’t want to look good naked?!?
  2. GPP – CrossFit is a General Physical Preparedness program that prepares you well for life’s demands.  No matter how simple the task, by practicing a wide array of functional movements, you’ll be increasing your longevity and independence.  Gone are the days of “back and bi’s, chest and tri’s.”  Welcome to a world where routine is the enemy and the certainty is change.
  3. Universal scalability – Whether you’re a professional athlete, out of shape, or a retiree, the CrossFit program is adapted to suit the needs of any individual.  We scale the loads, repetitions, or even the exercises and produce the same fitness. Should Grandma do CrossFit?  Absolutely!  Will it look very different from a CrossFit Games-level athlete? Without a doubt.
  4. Neurological sufficiency – By practicing functional movements that are inescapable in daily life, you’re learning to move safely and efficiently.  For example, though the deadlift might sound dangerous, any time you pick an object off the ground, you’re completing a deadlift.  By practicing the movement, you’re wiring your body to perform the movement well.
  5. Mindset – CrossFitters experience many adaptations to the program, but one of the biggest is the adaptation that occurs between the ears.  CrossFit requires hard work and hard work is uncomfortable.  One of the greatest elements of CrossFit is the mental toughness that it creates and carries into all aspects of life.
  6. Off-season training – There are a lot of sports that people participate in that are seasonal (triathlon, skiing, climbing, football…) and require a sport-specific skillset.  CrossFit is an amazing program for off-season training to improve fitness as a whole by developing cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. By bringing each of these specific capacities up, athletes perform better in-season.
  7. Community – Experience a community unlike any other.  CrossFit at an affiliate is more than just exercise.  You’ll celebrate personal records alongside other athletes (all participants are considered athletes no matter what level).  You’ll have the opportunity to experience community events, such as Paleo potlucks, competitions (as a spectator or as an athlete), team events, learning workshops, and subject matter expert lectures.  Or, you can just come in on an active rest day, and mobilize your tired muscles and chat with friends.
  8. Affordability – A point of contention for many people.  There are several options for getting involved with CrossFit, from personal training ($$$), to small group training at an affiliate ($$), to working out on your own utilizing (free!). The most common route is starting at an affiliate, where you’ll be taught the skills necessary to complete a WOD (workout of the day), be coached through a WOD, and then be cooled down.  Try getting that for $160/month at a “Globo-gym.”
  9. A change of pace – Losing the excitement you used to have for exercise?  Well, keep it going!  Because the workout changes everyday, you’ll find yourself clicking refresh on your affiliate’s WOD blog (a guilty pleasure of all CrossFitters) each night until the new workout is released.  You’ll find yourself getting butterflies in your stomach on the way to the gym and you’ll be rushing with endorphins as you leave.
  10. Fun – CrossFit is making working out fun again.  This is the biggest point for most people.  By combining elements from the list above, CrossFit will leave you sweating, smiling, and wanting more.  Don’t believe me?  Call a buddy and attend a free “intro class” at your local affiliate.  Most allow one or two free drop-ins to get a feel for the culture at the gym.  If you don’t like one, try another!


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