Here we go athletes! We will run heats of 6 (3 guys and 3 girls) every “25” minutes…we will start sooner if the entire heat finishes before the 24 minute mark…so be ready to go!

Available Heat Times:
Friday AM: 10:00, 10:”25″, 10:”50″ (NO YOGA today)
Friday PM: 5:00, 5:”25″, 5:”50, last heat 6:”15″
Sat AM: 9:00, 9:”25″, 9:”50″
Mon AM 10:00, 10:”25″, 10:”50″

Visitors you are more than welcome to join us!
Please contact us ahead of time as well as fill out your online waiver and pre-purchase your day pass ( to help expedite the drop-in process.

Mahalo and Good Luck!




Rx’d (Ages 16-54)

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

This is the Rx version of the WOD.  For class purposes we will scale according to EACH ATHLETE.  We will scale to Power Snatch with weights going up after every 3 rounds and Pullups/Ring Rows as needed. 

BeachFit (No Barbell Option) – If you are new(er) to CrossFit and not familiar with the Barbell we ask that you choose this option to help keep class moving and athletes safe. 

3rds of:

6 Pullups or Ring Rows

6 Plate Ground to Overhead

6 Lunges per Leg (Plate Overhead/Holding or no weight)

300m Run

Then, 3rds of 

7 Ring Rows

7 Plate Ground to Overhead

7 Lunges per Leg (Plate Overhead/Holding or no weight)

300m Run

Then, 3rds of 

8 Ring Rows

8 Plate Ground to Overhead

8 Lunges per Leg (Plate Overhead/ Holding or no weight)

300m Run


100 Ab Mat Sit Ups


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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

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