It's time for moreResultsin your life!

Welcome to your new Happy Place!

C rossFit Oahu was the first CrossFit in Hawaii and our Honolulu Headquarters location has an awesome community of members and some of the best coaching you will find anywhere. In our world class 13,000 sqft facility with all the latest equipment you’ll have a blast and get in great shape while doing it.

-Bryant Powers
Founder CrossFit Oahu

  • How are your #cfohomebody WODs going? Lisa R. has been staying consistent and working hard during the “Stay at Home” order. #flattenthecurve #stayathome #cantwaittogoback #crossfit #crossfitoahu
  • #CFOHomebody WOD Wednesday, April 1st Strength and Skill: Side Plank Practice Work to get 2 mins total time on each side. (Alternate sides as needed) WOD: For Time- 250 Burpees!!! Have fun! Challenge Goals- April Fools! The real WOD is For time*- 50-40-30-20-10 Sit ups (or Core exercise of choice) Double under or Weighted Step ups or Mountain climbers (Total Reps) *Anywhere in the WOD complete one of the below- 800m of Running, 1000m of Rowing, or 50 Burpees ————————————————————————— Coaches Notes- For the side planks do not let those hips drop. Switch sides as you need for a total of 2mins on each side. The 250 burpees in a joke…. unless you are gonna do it. In which case please tag us! Todays WOD is a play on the Benchmark Annie except we are making it a bit harder with the extra conditioning. For the Sit ups you can switch them out each round with different core exercises if you want some variety. Check the video below for ideas. If you can’t do double unders but you want to jumprope you can do 2x single under (100-80-60 etc) or 1/2 Single-Single-Double (25-20-15 etc) For the step ups hold whatever you got on whatever you can step up on! For both the step ups and mountain climbers it would be 25 reps each leg the first round, 20 the second, etc. For the conditioning element. You can break those up however you want in the WOD until you get the total amount. All in the beginning, a little after each set, all the end? Your choice.
  • Wanna know what our Coaches do during the “Stay at Home” order? Coach @juggs808 spends time with his family. #flattenthecurve #wemissjuggs #sunny
  • So proud of our awesome member @youmobetta ! She’s keeping up with our #cfohomebody workouts! #crossfit #crossfitoahu #stayathome #flattenthecurve #nottodaycoronaviris #slomo
  • After this “Stay at Home” order is over, everyone will be well versed in not dropping the weights! 😂 Member @rickymr getting in some front Squats in his Living room. #stayathome #flattenthecurve #cfohomebody #nottodaycoronaviris
  • #CFOHomebody WOD Tuesday, March 31th Strength and Skill: Reverse Plank Practice Work to get 2 mins total time. WOD: 5 Rounds For Time- 20 Cals Row/Bike or 400m run or 50 Jumping Jacks 15 Goblet Squats 10 Inverted Burpees 5 Floor Wipers (ea Side) Challenge Goals- Add to the start of each round- 25 Tuck ups or sit ups ————————————————————————— Coaches Notes- For the reverse plank we are looking to open up our shoulders a bit. We normally don’t get enough of this type of stretch. Try to lean that head back and get the hips up in the reverse plank. For the WOD you can switch up the Cardio each round you want to. We are just looking for an option that takes about 2 min per round. For the Goblet Squats hold what you have! If you have a barbell you can go Heavier on this. If you go above like 135/95 switch to 10 reps a round Check above if you need to scale the inverted burpee! If you have drywall walls don’t kick a hole on them kicking up to handstand. You can scale the floor wipers by tucking your legs. Go slow on the wipers and keep good form!
  • No hair cut ✅ Vintage 70s Aloha shirt ✅ Tall pour ✅ All ready for our Zoom Party Tonight and your invited! Happy Hour starts at 6pm! Info sent last night via the WOD email! #flattenthecurve #zoom #crossfitoahu #socialdistancing
  • The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. • Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. There is no registration fee, but you have the option of donating $20-$1,000 to the affiliate of your choice. All contributions will be given directly to CrossFit affiliates. • Registration takes place on the @crossfitgames website beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3. • Follow the link in our bio for details. #supportyourlocalbox
  • #CFOHomebody WOD Monday, March 30th Strength and Skill: Your Choice Pre or Post WOD- In as few as Sets as possible- Complete 4 mins total time of Downward dog or Handstand holds WOD: Your Choice of- (Pick one that you didn’t pick before) “Fran-ish” For Time 21-15-9 Thrusters (one arm or two arm) Pull ups/Ring Rows/ or One arm weighted Rows (21 ea side) “Diane-ish” For Time 21-15-9 Single Leg Deadlifts (21 ea leg) Push ups/Pike Push ups or Handstand push ups “Elizabeth-ish” For Time 21-15-9 Medball or Dumbbell Squat Cleans Bench/Bar/ or Ring Dips (For the weighted options above sub in whatever equipment you have open to you) Challenge Goals- If you have heavier weights or barbells today is the day to bust them out!
  • #CFOHomebody WOD Sunday, March 29th Active Recovery: Spend 10-15 stretching, Foam rolling or Mobilizing Ea Area (Any one of the checkboxes under an area counts as completing that type of active recovery) Todays Focus- 1- UpperBody 2- Back Neck Spine 3- Lower Body (Aka Everything!)
  • #CFOHomebody WOD Saturday, March 28th Strength and Skill: Your Choice Pre or Post WOD- 10 min Squat Test (Try to get 10 mins “resting’ in the bottom of a squat to improve mobility) WOD: Your Choice of- “Fran-ish” For Time 21-15-9 Thrusters (one arm or two arm) Pull ups/Ring Rows/ or One arm weighted Rows (21 ea side) “Diane-ish” For Time 21-15-9 Single Leg Deadlifts (21 ea leg) Push ups/Pike Push up or Handstand push ups “Elizabeth-ish” For Time 21-15-9 Medball or Dumbbell Squat Cleans Bench/Bar/ or Ring Dips (For the weighted options above sub in whatever equipment you have open to you) Challenge Goals- If you have heavier weights or barbells today is the day to bust them out!
  • #CFOHomebody WOD Friday, March 27th Strength and Skill: In as few as sets as possible- Complete 150 sec of- Hollow hold or Tuck or L sit/Hang WOD: AMRAP in 16 mins of- 2 Tempo Push ups or Tempo Pike Push ups (2 sec down) 4 Goblet Squats or DB Power Snatches (2 ea Side) 8 Tuck ups (or core exercise of choice) R1->2, 4, 6 R2->4, 8, 12 R3->8, 16, 24 R3->16, 32, 48 Etc Challenge Goals- Upgrade to Handstand Push ups
  • Aloha Friday!
  • Stay MOTIVATED!!! ELEMENTS is coming to YOU💥💪🏽🌈 Coach @gericabrera_11 will be putting out some information on her upcoming online Elements! #flattenthecurve #crossfitoahu #stayathome
  • #throwbackthursday Bryant and @iloveseafoam back in the day! Anyone remember this day? Where are all my OG CFO members at?!? Comment below! #crossfit #crossfitoahu
  • #CFOHomebody WOD Thursday, March 26th Strength and Skill: EMOM for 10 mins- 5-8 reps for form of an exercise you don’t want to do!! aka work on that weaknesses WOD: “Choose Your Own Adventure” For time- “Longer” Cardio Exercise 50 Reps of light weighted exercise 30 Reps of Tough Body weight Exercise Cardio Choices- 1000m Row 800m Run 5 Mins of Stairs 250 Double unders Weighted Choices- 50 Thrusters 50 Overhead Squats (if you do one arm 25 ea side) 50 Swings (Overhead) 50 Weighted Russian Twists (25 Ea side) Bodyweight Choices- 30 Rows or Pull ups 30 Hand Release Push ups 30 Alternating one Leg Squats (15 Ea side) 30 Floor Wipers (Ea side is a rep) For the weights use what you got- Dumbbells, Kettlebells, PVC, one or two arm… Make it work Challenge Goals- Double the Cardio volume at the start.
  • Coach @gericabrera_11 built a rig for her to use during this “Stay at Home” order. We want to ensure all of our members that we are committed to you and we are in the process of coming up with different ways to stay engage with you during this time period. As we have closed our doors to you, it is also closed to our staff as well. Bryant and Coaches are doing #cfohomebody workouts. Next time we go in the gym, is when you can come in with us! Keep tagging us in your workouts! #crossfitoahu #flattenthecurve #weareinthistogether #cantwaittogetback
  • #CFOHomebody WOD Wednesday, March 25th Active Recovery: Complete 3 of the 5 areas of active recovery below. (Any one of the checkboxes under an area counts as completing that type of active recovery) Habit Formation -Watch a video or read about Habit formation Active Recovery -15 Light jog, row, or bike Stretching and Mobility Work -Complete a follow along stretching video -15 min Foam roll or Lacrosse Ball work Nutrition -Prep/Buy/or Cook a Healthy meal Sleep -No Phone or screens 1 hour before bed -Get 7 hours of sleep Note- If you feel you missed a Workout this week now is your time to make it up! Challenge Goals- Complete 4 areas of active recovery (or 5 if you are Beast!!) ————————————————————————— Coaches Notes- Remembers to check off an area you only have to do one of the options!
  • Awesome member @youmobetta getting her #cfohomebody WODs in! Keep tagging us in your posts! Also we are going to start using the hashtag #cantwaittogetback ! Post videos or pictures of why you can’t wait for us to re-open!! #crossfit #crossfitoahu #flattenthecurve #socialdistancing #ourkakaako #weareinthistogether #bestthingisawtoday
  • Registration for our 90-day nutrition challenge is now open! With the 5-week lockdown we have ahead of us, nutrition and staying active at home is more important than ever. The first 5 members to sign-up will get a copy of this macro-friendly cookbook with awesome and simple recipes. Limited spots available! Here is the link to sign-up: https://getseismic.com/cfoahu/create. If you have any questions about the challenge - you can reach coach Isabell here: isabell@crossfitoahu.com
  • #CFOHomebody WOD Tuesday, March 24th Strength and Skill: 
Complete 10-15 mins of Stretching or Mobility after the WOD WOD: For time- 500m Row/1500m Bike/ or 50 Jump Lunges (25 ea leg) Rest 1:1 (the amount of time it took to do the above set) 40 Burpees over whatever you have Rest 1:1 (the amount of time it took to do the above set) 30 Thrusters with whatever you got Rest 1:1 (the amount of time it took to do the above set) 20 No push ups Burpees Rest 1:1 (the amount of time it took to do the above set) 10 Strict Push ups Burpees Challenge Goals-
 Give your self a Star for each set you do unbroken
  • To all of our Valued Members at both locations- Bryant has sent an email with options for your membership during the City mandated “Stay at Home” which currently will last until 30 April. Please email “billing@crossfitoahu.com” if you did not receive the email. There is also a link in our Instagram Bio. #flattenthecurve #crossfitoahu #ohanaovereverything
  • #CFOHomebody WOD 
Monday, March 22nd Strength and Skill: 
3 Rounds for form of- 10 Cossack Squats (5 each side) 20 sec Deep Lunge ea Side (Back Knee on the floor) 20 sec Downward Dog WOD: 
AB-pocalypse! 5x Three Min Intervals for Max reps of -Start 3 Minute Timer -Each Round buy-in with —30 Sec Wall Sit (or bottom of Air Squat) —10 Single Leg Deadlifts (5 ea Leg) (Choice of Weight) -Use Remaining Time to get Max reps of that rounds core exercise. -At the 3 min mark rest 1 min Repeat for all 5 rounds Round 1- Plank Tuck Jumps Round 2- Ab-Wheel or Sit ups Round 3- Lying Leg Raises Round 4- Russian Twists Round 5- Hollow Rocks or Tuck ups Challenge Goals-
 Complete the 1 mins “rests” in a Plank or Downward Dog Position!!
  • #CFOHomebody WOD Sunday, March 22nd Strength and Skill: 6 Rounds of- 10 sec Feet on Floor L sit Practice 10 sec Rest WOD: For Time- 100 Exercise A 100 Exercise B *At the start of every min stop and do 3 Burpees **Exercises/Reps can be broken up how you want as long as you complete 100 of A and B Choices for Exercise A -Kettlebell Swings -One arm DB Snatches (50 Ea side) (Power or Squat… Your Choice) -One arm DB/KB Thrusters (50 Ea side) Choices for Exercise B -Sit ups -Push ups -Ring rows Challenge Goal- Upgrade to 5 burpees at the start of each minute!!!

Your Success is Our Success!

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