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July Newsletter


July Newsletter


FOURTH OF JULY SCHEDULE: 9:15AM(with childcare) and 6PM Class only!

Thanks for another great month! Here’s two big highlights:

-Nutrition Challenge Finish – Kaili Panui with the overall win (down 18.4’’ and 19.8#), gym combined total of 142’’ and 75.6#). To see the full blog post and results, click here.

-The Coconut Cup was a giant success, raising $1009 for The Boys and Girls Club of Kauai. Big mahalo to all the volunteers, judges, competitors and sponsors.


We are at the beginning of our new program which is focused on unilateral movements (meaning single arm, single leg, one sided movements). We’re also training for the ULTIMATE HAWAIIAN TRAIL RUN, 5k and 10k. And finally we’ll be doing more benchmark, hero, and named WOD’s.

Athlete of the Month: Maylssa Garren


Everyone at the box knows Malyssa. The girl with a quiet demeanor, a sweet smile and a mean deadlift. Also, the girl who just did her first CrossFit competition ever. The girl who lost 11.13 inches and 5 pounds on the Nutrition Challenge and has a smoking bod! You know why? Grit. She has worked hard. That’s it. When I first met Malyssa, I have to admit, I didn’t know if she would stick with CrossFit…She was so quiet and I couldn’t tell if she was liking this crazy stuff or not. Boy, was I wrong. Along with Mat, she has been here weekly, sometimes twice a day. So proud of the this young women. Continue to inspire us Malyssa!

How I was introduced to CrossFit: Well it all started about a year ago from this month today when me and honey dearest (mat) was walking along side the road just strolling around town when we saw your free Saturday classes at 9m. Mat said ” honey ” we should go check it out. It will be fun? From then we went every Saturday until we started the beginner classes and had a really good time. Then we knew this was the place.Thanks to the great coaches and supportive people I got the encouragement to start my journey at crossfit. 

If I never had to do one this one exercise ever again, I would be stoked: Burpees

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

  • AMRAP 15min
  • 10 Push presses
  • 9 squats
  • 8 cleans
  • 7 Lunges each leg
  • 6 deadlifts
  • 5 push ups 
  • 4 snatches
  • 3 Russian twist touch each side
  • 2 good mornings 
  • 1 pull up strict

Tell us a little about yourself (family, job, hobbies, etc) Ok, here it goes… My family would be mat, myself, son (Tomus),daughter(lyllian),little girl(Ailana-ai) and Jack the dog.

I am currently working at Alamo rent a car as a service agent. 

Hobbies, now that’s a thought we all know this one. It’s crossfit !!! 

I do enjoy movies & Netflix’s, listening to music and my dearest mat sing his rock out oldies. Lol. When I feel great and have time I would like to continue my talent in drawing and learning new techniques on my abandoned guitar. Yet spending quality time with my Ohana is the best of them all.

My proudest accomplishment is (doesn’t have to be CF related): I feel one of my very 1st accomplishment that I am proud of is when I graduated from high school with a 4.0 (honors student). 

My favorite cheat meal/food is: Anything chocolate really but we all know marshmallows with nuts and chocolate ice cream is the best , gotta love that rocky road.

What is your favorite song to workout to? Cyndi Lauper – Girls Just Want to Have Fun 

What I love about CFK is: I love lots of things about CFk … Let’s start off with those amazing coaches who inspire there students by putting the fun in exercising. The feeling of humbleness in the community. The encouragement that we share. There are a lot more but what else can you really ask for when it feels like a family. 

Something you might not know about me is: Well there’s not much to really tell but here it goes. I have an AA degree in science , yep I was a science nerd in school!…?

Coach JR on the Schedule!

We’d like to welcome Coach JR to the roster of coaches! JR will be teaching the Express Classes to start, every Tuesday and Thursday from 6-6:30pm. As always, these two classes (along with our Saturday 9am class) are open to all levels with no CF experience needed. First week of CF Express classes are free. Interested? Just come by and try it with our new coach JR!

July Ab Challenge

Malia has nominated our next challenge – The AB Challenge! Each day, do the designated ab workout, only a couple minutes a day. Extra Credit – Take before and after pictures!

New Mobility/Flexibility Class – Body Recalibration

We are thrilled to announce a new class added to CFK’s schedule. This class, called “Body Recalibration”, is all about getting you to perform at your peak by keeping you mobile and flexible.

Class will be held every Thursday 4-4:30pm


Instructor Daria has come from Australia and will be leading this class. Here’s what she has to say about her 30 minute class:

“I’m offering a fusion of Pilates and YogAlign methods including some breathing technics, self massage technics, trigger point work. The focus of the class will be on maintaining functional mobility and flexibility for wellbeing and great training (nothing crazy, no excessive backbends or splits).”

Daria has the following certifications:

• Personal Trainer Cert by Australian Institute of Fitness

• LesMills Certified Body Pump and CXWORX Instructor

• Shallow/Deep Aqua Instructor

• Rehab Trainer

• CrankIt Suspension Training Coach

• Belly Dance Instructor

• Currently studying for a Bachelor in Sport Science and Exercise

This class will be free to members and by donation for non-members.

Interested in 6AM class?

We are interested (again) in adding a 6am class. We’ll start with two days a week. If you are a member or not, please vote below for which days you would come. By placing your vote, you’re saying that you would come to these classes regularly. In order for this class to be feasible, we need at least 4 people regularly.

Take this 1 question survey here.

That’s all for this month! From the crew at CFK, mahaloz for all your love!

Charlotte, Cory, David, Travis, JR and Sancho

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