Frequently Asked Questions

Generally when starting anything new there is a lot of questions. We have tried hard to collect many of the common questions we have been asked over the years. We salute you for the initiative you took looking for the answers yourself! If you have any ideas for sections for us to add or if you still have questions free feel to contact us.

How do I get started?

Here are some easy steps on how to get started at CrossFit Oahu:
1. Contact us by phone, email, or just stop by.
2. Ask us questions about our program and how it works to get a general understanding on how CrossFit makes people more fit.
3. Attend our FREE Intro classes every Tuesday at 7:00 or Saturday at 10:00 am.
4. Sign up for Elements classes.  You can do this in person, by phone or email.
5. Start attending CrossFit Oahu Group Workouts regularly.

Where is CrossFit Oahu located?

We are located at 556 Reed st, Honolulu HI 96813. Click here to get turn by turn directions to our facility.

Is it worth it?

We definitely would say it is worth it, but we are a little biased. The only person who can truly tell you if it is worth it, is you. The only way you can objectively know is to show up and participate in a workout.

Who has benefited from CrossFit?

Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.

Can I bring a partner?

Yes, the more the merrier.

How much do classes cost?

Click here for our class schedule and prices.

Can I pay by credit card?

You sure can. We take Visa and Mastercard.

I’m visiting from out of town, can I drop in?

Sure. We would encourage you to stop by to say hello and get a workout in between your Mai Tais and lazy days on the beach! We don’t charge a drop-in fee, but we do encourage purchasing some CFO shirts as souvenirs.

Do I need to be in shape before I show up?

Absolutely not! We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.

Do I need to know anything before I show up?

No knowledge on anything even remotely related to working out is necessary to come to CrossFit Oahu. We have elements classes during which experienced coaches will teach and guide you through the basic movements that we use in our workouts.

What should I wear when I come?

Comfortable workout gear and some running shoes. Trail or off-road running shoes are most appropriate, but any type will do.

What should I bring when I come?

You should bring water, a towel, and a light snack for after the workout.

What type of results can I expect?

Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.

Will it work for me?

“Working for you” is very dependent on what your goals are. If getting stronger, faster, more flexible, and improving your body composition are some of your goals, then yes, CrossFit will work for you. All you have to do is show up, follow what the trainers have to say and have a good time.

Is CrossFit for me?

Absolutely! Your needs and the needs of an Olympic athlete differ by degree, not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential, yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment, CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.

What if I don’t have time for all of this?

It is a common sentiment to feel that, due to the obligations of career and family, you don’t have the time to become as fit as you might like. Here’s the good news: world class, age-group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better!

What if I am injured?

Show up or contact us to see what we can do for you. Our trainers can easily design CrossFit workouts to work around most injuries until you recover. In fact, we have found that functional movements scaled to capacity, that is, coupled with common sense and patience, offer the quickest path to full rehabilitation.

Will it be hard?

Yes, but not impossible. Every workout will be scaled to your ability by a CrossFit trainer.

Can I keep up?

Yes. Everyone else here started out just like you.

I’m a female. Will I get big and bulky going to CrossFit?

No. You have to train a certain way to get big and bulky. We don’t train that way. If you don’t believe us, check out female olympic-style weightlifters. They work out twice a day lifting weights well over their bodyweight hundreds of times and they don’t look big and bulky, just fit and athletic.

What is a class like?

In an hour-long group class, we will warm up and then usually spend up to the first half of class working on a skill such as proper exercise form, new lifting movements, balance training, gymnastics-type training, boxing and martial arts-type skills, or a hundred other things. You will leave here having learned something. The second half of class is devoted to the actual CrossFit workout, and yes…you will get a good workout!

How many people are in a class?

Generally there can be 6-12 people per class, but class size can vary depending on the time of day. The evening classes are generally a bit more busy.

What is a Private Coaching session like?

A private coaching session is structured much like a group class. However, in a personal training session, the trainer’s attention is fully focused on you. This allows you to ask more questions, and also enables the trainer to go more in depth on form issues. Personal training enables you to progress even faster.

What does a Private Coach do?

At CrossFit Oahu, the Coach’s job is to minimize the risk of injury, train you correctly on the form of the exercises and maximize your results.

What type of exercises do you do?

The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!