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February Newsletter


February Newsletter


Favorite picture of the week! Kai deadlifting like a boss!

Happy February Kauai! The rain is coming but that means green grass and flowing waterfalls! This past month has been a blast watching people master their Olympic Lifting skills with our weightlifting program. This is the last heavy week before we deload next week and finish the program with testing out 1RM of the Clean and Jerk and Snatch. After that, we will be going back to a gymnastics dominant program focusing on Handstands and Muscle Ups! And guess what else is coming up?? The CrossFit Games Open! What’s that? The Open is a worldwide competition hosted by CrossFit to find the fittest Man, Women, Teen, Masters and Team in the world. This is the first part of the competition. There will be a RX (harder) and scaled (easier) division. Everyone is encouraged to participate! Only costs $10 to register and you’d be surprised to see the effort you give when your competing. So lets see what you got! Starts 2/25 and a new workout is released every week for 5 weeks. Sign up here:

  • Beach WOD
  • Beginners Course
  • Mobility and Stretching Class
  • Valentines Day Kudalini Yoga Class – 2/14
  • Self Defense Class – 2/21
  • Pole Dancing Class – 2/27
  • New Coach – Thea
  • New Billing System Coming Soon!
  • CFK Lounge Coming Soon!
  • Athlete of the Month – Kristy Nagahisa

Beach Workout This Weekend!

This Saturday we hold our monthly Beach workout! Meet us at the north end of Kealia Beach, in front of the bathrooms, at 9AM for a fun, partner workout enjoying the sun and ocean! This workout is free to everyone always so bring a friend!

Beginners Course Starting Next Week!

New Years Resolution not going as planned? We are holding a 2 week Group Beginners Course starting Monday, February 8th at 10:30. We will meet every Monday, Wednesday and Friday at 10:30-11:30 until February 19th. Cost is $85 and class is limited to 8 people.

This class is the perfect way to try CrossFit. You will learn the basic movements at a lower intensity, with major focus on mastering the technique of each movement. Each class will include a warm up, stretching, skill practice and a WOD (workout of the day) plus a cool down. A coach is there the entire way to teach, adjust and modify any workout to meet your fitness level and work around any injuries. This is the best way to introduce you to CrossFit and finally achieving your fitness goals!

This class also comes with a free week of CrossFit after the completion on your course!

Click here to get more info and sign up!

Mobility and Stretching Class – Wednesday’s at 7:00pm, Thursdays at 7:30am

We will now be adding a 30 minute mobility and stretching class, right in the middle of the week when we seem to need it the most. You can come to one or both of them! We will be taking stretches and exercises fromMobilityWOD, ROMWOD and Ido Portal to get you super bendy!

Every Wednesday 7:00pm and Thursdays at 7:30am – no equipment needed but be ready to do some intense relaxing. Free to members and $5 for non-members. Starts this week!

Kundalini Yoga Class – 2/14

We’ve got a lot of new events happening this month and I am so excited to get Yogi Noah from Elevate Kauai to come to CrossFit Kapaa for a special Valentines Day edition of a Kundalini Yoga Class. Often called “the yoga of awareness”, Kundalini Yoga is used to calm the mind and create compassion and consciousness to help and serve others. I personally have found this type of yoga very helpful to reducing stress and a busy “monkey” mind. Go to to see his schedule of classes

Noah has designed a special couples/friend/loved one yoga practice to celebrate Valentines Day, so start your special day off right with this class!

This class will be held on Valentines Day, Sunday, February 14th at 8-9:30am. This is another FREE class so make sure to take advantage of this! We have yoga mats but feel free to bring a towel.

Self Defense Class in Partnership with New Breed Jiu Jitsu – 2/21

Lea Park from New Breed Jiu Jitsu in partnership with CrossFit Kapaa is hosting a FREE Women’s Self Defense Class! Lea is Purple Belt in Jiu Jitsu and has been training in Martial Arts since 2004. She is also a Certified Trainer for Probation Officer Safety as well as being a Probation Officer herself.

The class will be at NEW BREED JIU JITSU SCHOOL, located upstairs in the Dragon Building in Kapaa on Sunday, February 21st from 10-11:30. Again, this class is FREE but limited to 12 people so make sure to come early!

Pole Dancing Class! – 2/28

On February 28th, we’ve got a fun event planned! Pamela of Kauai Pole Dancing is hosting a fitness pole dancing class at CrossFit Kapa’a. Pamela is both a professional acrobatic pole dancer and long time teacher of pole dancing. Pole Dancing is a great way to have fun, gain confidence and build strength and coordination.

Class is Sunday, February 28th at 10-11:30am. This class will cost $10 and open to both men and women. Pamela says that the shorter shorts and smaller tops are better to grab the pole more. Also, please wear no jewelry and avoid putting on lotions or oils before the class. For more info on her other classes at Trees Lounge, go to

New Coach! Meet Thea Gaedeke

We would like to welcome Coach Thea to our team. Thea has just moved here from about 2 weeks ago. Originally from Sacremento, she has been bouncing around living in New York (where she coached at Brooklyn CrossFit), Colorado and Maui. Be sure to welcome her to our family and stay tuned for a full bio!

New Billing System – Wodify

Very soon we are switching over our billing and back end system to a program called WODIFY. We are super excited for this because not only will it make OUR life easier so we can offer you guys more value but there are a ton of awesome features for the athletes! There is a mobile app so you can internally log your results for the WOD, compete with your fellow classmates, log your nutrition, register for classes and special events, keep track of your PR’s and history (it even calculates all your percentages for you!), connect your social media accounts so you can brag to the world about your amazing feats, and finally have access to 100’s of videos demoing each and every movement you could ever imagine.

So soon we will ask all of you guys to update your billing information as we get everything moved into this software. Thank you all for your understanding and hope your excited!

CFK Lounge Remodel Underway!

In case you haven’t heard, we are expanding our gym to include a front desk, lounge area with TV and AC, childcare area and more storage for more equipment! We’re creating this area in hopes to have a inviting area for you to lounge, mobilize and chill before and after classes. In addition our childcare area will be so legit with a full on tiki hut for the kids to play in! This place will also allow us to offer more retail items for you like drinks and food, more CFK gear, supplements, and maintenance products (like WOD Repair Lotion).

Also, when this opens (hopefully by March 1st), the fee for new members using childcare will be $5 per keiki. If you are already a member, DON’T WORRY! You are grandfathered in with free childcare for life. If you want to get free childcare for life too at CFK, then join before March 1st!

Here’s a little sneak peak at the front…..


Athlete of the Month: Kristy Nagahisa

Congrats to Kristy who is our February Athlete of the Month! Kristy is a bad-ass single mom who works so hard at 2-3 jobs and still manages to make time to become one of the fittest people I know (she actually is the Fittest of Kauai..). Deadlifting 300+ pounds and Clean and Jerking almost 200, she still is a humble and meek student always open to improving her art. I especially love seeing people like Kristy who has a busy schedule but makes time for herself and her goals. Go Kristy Go! And this is her Birthday Month!! Go ahead and read this very entertaining Athlete Bio….


How I was introduced to CrossFit: I used to train for marathons /paddled and joined a running group. Lisa Ledesma wanted to set me up with another woman who needed to train for a triathlon but needed someone to do either the running or swimming leg for her and said they’d be at Kapaa Crossfit then by kapaa pool. I think that’s how it happened initially. Took me a little while to warm up to Crossfit since the concept of it was new to everyone on Island – needed to feel out of it was going to stay or not. It stayed and I ended up quitting all my other extracurricular activities and just Crossfit/weight lift for the last 2 years now.

If I never had to do this one exercise ever again, I would be stoked: Burpees!!! Omg I’ve had nightmares of a 1000 burpee challenge. You can’t kip it. You can’t butterfly it. There’s no way around looking like night of the living dead doing or doing it faster.

If I had to makeup my own WOD, it would be:

  • Min 0-10
    • 21-15-9
    • Deadlift (Bodyweight)
    • Box jumps
  • Min 10-20
    • 3 rounds moderate wt
    • 10 power clean
    • 10 push press
    • 10 back squats dropping bar only after finishing round
  • Min 20-30
    • 30 wallballs
    • 100 dbu
    • 20 hspu
    • 50 kb swings
    • 10 strict toes to bar
    • 25 weighted sit ups

Tell us a little about yourself (family, job, hobbies, etc) I have a 9 year old daughter who inspires me everyday to be better. She’s funny, kind, generous and my main goal is to keep her out of therapy for at least 9 years more. Of course my hobby is Crossfit and weight training too but the people there have also become my family and friends which makes it more of a passion. I work as an inpatient coder for Wilcox Hospital and a hospital in Alabama. That’s all.

My proudest accomplishment is (doesn’t have to be CF related): in life it’s my daughter. Seriously from the moment she was born I winged it and she’s still standing and breathing. Super proud. In Crossfit it’s my snatch- thanks to the team at Crossfit Kapaa and the great coaching- I’ve been able to see consecutive gains. Mahalo

My favorite cheat meal/food is: bushido anything. I’ve been cheating every week

What is your favorite song to workout to? I love anything from my Girl Angie Martinez.

What I love about CFK is: the team- everyone there is a positive cheerleader. Truly, it’s a very kind competition where no one wants to lay you out and take you down in a wod! They want to see you succeed and that attitude is seen in every single member.

Something you might not know about me is: I still cheat in Monopoly. Rayko is still trying to figure out how I still win every single time.

Well that’s all for this month. This year is off to a great start with lots go GAINZ and good weather, and it can only get better. Here’s to a wonderful February and exciting Super Bowl!


Charlotte, Cory, David, Travis, Thea and Sancho

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