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CrossFit Kapa’a Group CrossFit

The CrossFit group classes are the backbone of what we do at CrossFit Kapa’a. In a small group setting, we provide your exercise programming (warm-up, workout, and skill work) as well as instruction and supply all the necessary equipment. You will learn the basics of powerlifting, Olympic weightlifting, basic gymnastics and bodyweight movements, proper running mechanics and much more. You will always receive instruction from a CrossFit certified trainer and will constantly be observed to ensure that you are performing all movements in a safe and efficient manner. The community we provide is unlike any other, with people of all ages and backgrounds all encouraging and motivating you to be the best you. 

How do I start CrossFit Kapa’a?

First off, come to one of our Free CrossFit Community classes, every Saturday at 8am. This class is perfect for those curious about CrossFit and beginners. Try CrossFit Kapa’a, obligation free! 

After that, all new members to CFK are required to take our CrossFit Foundations Course. (If you feel you are already proficient and comfortable with the 9 fundamental movements of CrossFit, you may test out of the Foundations Course by meeting with one of our coaches. Cost is $50) This course meets for 3 times per week for 3 weeks. Each course begins the first Monday of each month. See our Foundations Program page to find out the next Foundations Course. (If the foundations course times don’t work for you, contact us about setting up a private foundations course on your own time.)

Workouts typically:

  • are short, the average being 15-20 minutes, while the whole class is 1 hour.
  • are intense (for you!). CrossFit uses movements which are executed at an intensity level appropriate for each individual.
  • are timed/scored. Unlike most traditional gym routines, where a certain number of sets or reps are completed without a major concern for time, CrossFit workouts are frequently performed with a running clock or some kind of scoring system. You’re more inclined to perform if given a goal to shoot for, or someone to compete with. Your performance is recorded and compared over a period of time to gauge progress.
  • are constantly varied. Most workouts will not be repeated within a 1-2 month period. Some may never show up again. Even the movements in your workouts vary greatly from day to day. Not only will your workouts never become monotonous, but the highly-varied nature of CrossFit workouts keep you constantly adapting and your fitness improving.

CrossFit has been used by the sedentary, elderly, professional athletes, firefighters, law enforcement, and military. CrossFit is for anyone who is serious becoming more fit, whether their goal is to live a longer healthier life, improve their athleticism, or be better prepared for their job.

CrossFit is entirely scalable; volume, weight, and intensity can all be adjusted to meet your current level of fitness. The workouts are tough, but keep in mind that all posted WOD’s are at the prescribed level, and anyone who is new to CrossFit will start off with scaled workouts through our CrossFit Foundations Course.

If you have further questions about CrossFit, our gym, the coaches or anything else, please don’t hesitate to ask!

Constantly Varied


Functional Movement

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