Special Programs

Here at Crossfit Oahu we have several specialty programs for your enjoyment and are always adding more. Want to hone in your olympic lifting, be in a ladies only class, run without pain? No problem we have skilled coaches ready to make it happen for you.

Basic info on our programs

  • Non members can sign up for any program or Clinic unless noted.
  • CrossFit Lite and Open gym are included with a CrossFit Oahu Membership.
  • All other specialty programs are outside of CrossFit Oahu membership unless noted.
  • Program start dates varies so contact us if you have question or check our event calender.
  • For specific in depth info about each program feel free to contact the coach of the program.


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Click on the links below to read more about our current programs.
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Olympic Weightlifting Program

Snatch it. Clean it. Jerk it.

CFO Ladies Lifting TeamStep your game up and get the coaching you need.OlyheaderHawaii State Champions
CrossFit Oahu Ladies Lifting Team
Step your game up and get the coaching you need.
From training to nationally ranked lifter.
Hawaii State Champions!!

Are you getting the coaching you need?

Crossfit Oahu is the elite training facility of the pacific. We provide expert coaching through an emphasis on technique. I have trained 2 national qualifiers and countless Hawaii state champion lifters. Through my four years of coaching I have comprised tons of olympic lifting knowledge and look forward to training you!
-Erik

Who is it For?

The CFO OLY Program is for those who want to get serious with their lifting technique, increase explosiveness, gain power and increase strength! We two lifts we will be primarily focusing on are the Snatch and Clean&Jerk. This one hour class meets 3 times a week. If you are a seasoned veteran or just a beginning lifter, this program is for you!

What will we be working on?

Snatch
Clean&Jerk
Assistance exercises include but are not limited to: Back Squats, Deadlifts, Presses etc.

Program Info

Program Coach- Erik Alvarez

Erik@CrossFitOahu.com
(209) 552-1392

Cost

$150 (12 sessions)

Location Days and Times-

CrossFit Oahu
Tuesday, Thursday nights at 7pm and Saturday at 8am

More sessions to come at our new locations, Waipio and Kailua. Contact Erik if you are interested in these locations.

By incorporating Olympic lifting into our programs it benefits us all for improving our athletic performance in whatever sport you are interested in. Learning the lifts takes time but the benefits are well worth the effort.

Shaun

Ladies Boot Camp

AKA “Operation Hotness”

 

Less hours in the gym but better results

These ladies are now more capableRowing and barbells The perfect comboHaving fun with KettlebellsGet stronger and Sexier in 8 weeksWallball is the new cardio
These ladies are now more capable!
Rowing and barbells... The perfect combo
Having fun with Kettlebells
Get stronger and Sexier in 8 weeks
Wallball is the new cardio

If you don’t have hours to spend in the gym or are a little intimidated to start a fitness program, then Ladies Boot Camp at CrossFit Oahu is just what YOU need.  This 8-week program meets three (3) days a week for one hour. We use safe, effective and functional movements.  You’ll get stronger, improve your flexibility, have tons of energy, all while burning fat. Best of all, you will have fun while doing it.

Do I need to be in shape before I start?”

No prior fitness experience is necessary; all workouts are scaled to your individual fitness level by a CrossFit Certified Instructor.  The workouts will be modified according to your fitness abilities and over the course of the eight week program, you will learn and practice the foundational movements of CrossFit.  You will also receive nutrition counseling and follow up provided by our Registered Dietitian, Courtney Johnson.

Program Info

Program Coach- Courtney Johnson

Courtney@CrossFitOahu.com
(808) 782-3983

Cost

$420 (24 sessions)
10% OFF each person if you join with a friend

Location Days and Times-

CrossFit Oahu
Tuesday, Thursday nights at 7pm and Saturday at 8am
Next Session starts on Tuesday, April 23rd at 7pm to June 15th

Contact Amanda@crossfitoahu.com for session info for Pearl City and Waipio, Erik@crossfitoahu.com for Kailua and tiffany@crossfitoahu.com for Kaneohe locations.

I’d never been any kind of athlete.  I’d been “plump” pretty much since childhood, am pretty clumsy, and just really uncomfortable doing physical activity.  But I wanted desperately to be in better shape because I had picked up a lot of weight and I knew I had to do something.

I finally got up the nerve to go to an intro class on Tuesday…the busiest night at Crossfit and just intimidating as all heck to a person like me. But, in the middle of all this chaos, I saw a group of women just doing their thing – ignoring everything else and gettin’ it on with weights — they were confident and looked great, and that was it…I was going to be one of those ladies!

Signing up for LBC was the best decision I ever made, ever! Courtney is an awesome coach and as a novice, the individualized attention was just what I needed to build my confidence & skills. It is truly amazing — your strength & stamina start improving, and then your body really starts changing!  And you know what?  Because of LBC, I can totally do the WODs.  It may be SD, but I can do them, and I’m getting better at them all the time. And for someone like me, that is really, truly, a small miracle. Ladies Bootcamp is the best!!  I am so proud to be a LBC graduate, and now a member of Crossfit :)

Katie Lambert

CrossFit Lite

See the Lite!

Breaking down the Turkish Get-upSmall classes, fun workoutsGetting Strong!Lily and Carolina lookin' goodMobilizing the hips!
Breaking down the Turkish Get-up
Small classes, fun workouts
Getting Strong!
Lily and Carolina lookin' good
Mobilizing the hips!

CrossFit Lite a low-intensity training class where getting better results in technique and form overpower the fastest time or heaviest lift.  This class is not run by a stopwatch and is designed to take the competitive edge off so that every repetition is legitimate.  Each session will also include a strength or skill and a mobility workout of the day, emphasizing on the importance of stretching and recovery.  The class is capped out at 9 people, keeping the classes small with more personal attention.

Is CrossFit Lite for me?

Yes!  CrossFit Lite is not limited to anyone.  This class is perfect for the beginner who may feel intimidated to join a large group class, a CrossFitter with a minor injury who could use some mobility work, or for the CrossFit firebreather who needs to take an active rest day by working at a slower pace.

This is an on-going class and is part of your regular membership. This one-hour class runs on Mondays and Wednesdays at 5:30pm.

Program Info

Program Coach- Maria Roselle

Maria@crossfitoahu.com
(808) 685-7630

Cost

Included in membership. How Awesome is that!

Location Days and Times-

CrossFit Oahu
Monday 4:00 pm
Wednesday 4:00 pm
This is an on-going class

Taking the stopwatch out of the equation allows me to focus strictly on my form every rep, which is ideal for perfecting technically complex movements like the Olympic lifts or Turkish get-up

Jacob Herlitz

Although I’ve been going to Crossfit Oahu for over a year and a half, I’ve constantly struggled with strength, form, and overall confidence in my athletic ability. Crossfit lite has been an amazing addition because its given me the personal attention that has allowed me to greatly improve my form.

Melanie Burkovich


PT Improvement

Largos A Team

 

What is PT Improvement?

DeadliftColonelGet your run on!Kettle Bell SquatsKilling the pullupsMedicine Ball Situps
The Set up for the Deadlift
The Colonel in action
Get your run on!
Full depth kettlebell front squats
Killing the pullups
Medicine ball situps doing the body good.

CrossFit Lite a low-intensity training class where getting better results in technique and form overpower the fastest time or heaviest lift. This class is not run by a stopwatch and is designed to take the competitive edge off so that every repetition is legitimate. Each session will also include a strength or skill and a mobility workout of the day, emphasizing on the importance of stretching and recovery. The class is capped out at 9 people, keeping the classes small with more personal attention.

Program Info

Program Coach- Richard Largo

Richard@CrossFitOahu.com
(808) 469-8732

Cost

$95.00

Location Days and Times-

Crossfit Oahu
Tuesdays and Thursdays 10:00am & 7:00pm

The Rx Checklist

Legit

 

Are you Rx?

Class Zero6rsz_1asrx_class_16Rx 104_09576Class3x6Picture 4(1)6RxClass 46RXChecklistfinal6Before(1)
Class Zero!!! The pioneers that proved it possible.
Class 1
Class 2
Class 3
Class 4
Class 5
Class 6
Class 7

CrossFit Lite a low-intensity training class where getting better results in technique and form overpower the fastest time or heaviest lift. This class is not run by a stopwatch and is designed to take the competitive edge off so that every repetition is legitimate. Each session will also include a strength or skill and a mobility workout of the day, emphasizing on the importance of stretching and recovery. The class is capped out at 9 people, keeping the classes small with more personal attention.

Program Info

Program Coach- Richard Largo

Richard@CrossFitOahu.com
(808) 469-8732

Cost

$95.00

Location Days and Times-

Crossfit Oahu
Tuesdays and Thursdays 10:00am & 7:00pm

BeAsT MoDe Endurance

Go Longer Go Harder

 

What is PT Improvement?

3Bucknasty running with ease3Dr. Romanov and I, Battle of the beards3Schofield3Lisa Bowers the competitior3Dave Bitter going natural
Bucknasty running with ease
Dr. Romanov and I, a.k.a The Battle of the Beards
Det-4 Llearning about POSE running
Lisa Bowers the bringing out the competitor
Dave Bitters going natural

No more countless “junk miles”, sitting at home due to injury, and not have optimal results. BeAsT MoDe Endurance will help you get back to your primal state. Training effectively by having a planned out program you will reach peak performance, learn perfect technique, basic nutrition knowledge and rest/recovery methods. BeAsT MoDe Endurance will take you to the next level of Endurance performance.

Program Info

Program Coach- Kiley Momohara

Kiley@CrossFitOahu.com
(808) 651-4745

Cost

$95.00

Location Days and Times-

Crossfit Oahu
Tuesdays and Thursdays 10:00am & 7:00pm

The Barbell Club

Defying Gravity

 

Why Barbell Club?

Big back squat coming up

General strength and conditioning for sports have become eerily similar. Walk into any collegiate or professional team gym to watch the athletes and it’s hard to tell what sport they play by how they train. The Barbell Club employs very effective strength and conditioning for those who aren’t just training for the unknown and unknowable. In sport you know the rules, the time domains, and the way to win the game. Sport has clearly defined parameters that we can train for. The Barbell Club focuses on the two olympic lifts, their skill-transfer exercises, the three major strength lifts (Squat, press, and deadlift), and some creative conditioning work to hone athletes into game-shape.

Program Info

Program Coach- Jonathan Waltz

Jon@CrossFitOahu.com
(808) 554-1801

Cost

Priceless

Location Days and Times-

Crossfit Oahu
Monday, Wednesday, Friday 7-8pm

CrossFit Kids

Designed to be fun

 

Eva out running her Mom

Our programs are designed to provide your kids with a safe, inclusive, and fun environment that will encourage them to achieve their best through physical activity. We have programs for kids of all ages, pre-school through teenagers. Our workouts are designed to be fun and challenging, while at the same time helping your kids to learn and develop new skills.

This youth fitness program is founded in and utilizes the principles of CrossFit. CrossFit Kids is dedicated to giving kids the opportunity to excel in their fitness and skill level. Whether your young athlete is a beginner to a fitness program or a highly skilled sport specific athlete, CrossFit Kids is the training protocol for young individuals seeking a high quality functional fitness program.

Specific to your child

Group classes, lead by a certified coach, include guided, focused and cued functional movements designed for your child’s age and skill level.

-Preschool- 3-5 years old, 20 minute classes
-Kids- 5-12 year old, 30-45 minute classes
-Teens- 12-18 years old, one hour classes

Movements will include variations of squatting, throwing, lifting, pushing, pulling, climbing, running, and jumping. These functional and natural movements help humans survive over time and influence the exercises included in CrossFit programming. Nutrition will also be included in programming.

Life long fitness

Many parents want their kids to grow up healthy, strong and have a life-long love of fitness, thus avoiding the common problems associated with childhood inactivity and obesity. Your kids are one-of-a-kind, which is why we built a program tailored to their needs.

Program Info

Program Coach- Maria Roselle

Maria@CrossFitOahu.com
(808)685-7630

Cost

TBA

Location Days and Times-

TBA Please contact us for info