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

  • #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!
  • Stay MOTIVATED!!! ELEMENTS is coming to YOU💥💪🏽🌈 Coach @gericabrera_11 will be putting out some information on her upcoming online Elements! #flattenthecurve #crossfitoahu #stayathome
  • Aloha Friday!
  • #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
  • #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!!!
  • Aloha guys! The #CFOHomeBody gear loan program is here! With the States 14 day recommendation we are happy to let you take a little piece of CrossFit home! We will be extending our closure of classes to Mon 30th with normal classes resuming on Tuesday as of now. Each facility will be Open tomorrow on Sun 10am-Noon to let you borrow some gear for those #CFOHomebody Wods. In the mean time we will continue sending out daily detail Wods with printable sheets and cleaning the heck out of the Facilities! -Bryant
  • We are still in the process of cleaning the entire gym, to our @crossfitpearlcity members, we will do the same once work is completed here. It’s a slow process and we have kept the workforce to a minimum and having the workers wear protective gear. Some may say we are going overboard but we believe we need to do this to ensure our Staff and especially our members feel safe when we return to business. #weareinthistogether #practicesocialdistancing #flattenthecurve #crossfitoahu #crossfitpearlcity
  • #CFOHomebody WOD Saturday, March 21st Active Recovery: Complete 3 of the 5 areas of active below. (Any one of the checkboxes under an area counts as completing that type of active recovery) General Relaxation -Call a old Friend or Family member. -Movie/Game/Meal with Friends or Family without your phone -Spend 15 mins on a Meditation App Active Recovery -15 Light jog, row, or bike -15 Min Olympic lifting practice with PVC/Broom Stick 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 Challenge Goals- Complete 4 areas of active recovery (or 5 if you are Beast!!)
  • The cleaning process continues....the turf, black mats are on schedule for today and tomorrow. Let’s all do our part and #flattenthecurve ! #crossfit #crossfitoahu #ourkakaako
  • Aloha Friday! We need “Aloha” more than ever now. Stay Positive, Social Distance for now and most importantly let’s help flatten this curve so we can all go back to our normal lives. #crossfitoahu #ourkakaako
  • Wanted to give all of our members an update. Tonight we have begun the process of disinfecting and cleaning our gym. For the next few days we will work hard to get this place ready for your return! We miss you all!
  • Update for @pattonsportsperformance
  • #CFOHomebody WOD 
Friday, March 20th Strength and Skill: Practice for 10-15mins- Back Bends or Bridges (See below for Scaling) WOD: For Time- 10*-9*-8*-7*-6*-5*-4*-3*-2*-1* Choice of Bodyweight Strength- -Inchworms -Strict Pull ups or Ring rows -Strict Handstand Push ups or Pike Push ups -One Legged Squats (10 each leg, 9 each leg, etc) * is your choice of Conditioning Element after each round -30 Sec Fast High knees unbroken -30 Mountain Climbers (15 each leg) -30 Jumping Jacks unbroken -200m on a rower if you have one Challenge Goals- Add a second Bodyweight movement! Example 10 Pike Push ups, 10 Ring rows, 30 sec High Knees, etc
  • #CFOHomebody WOD Thursday, March 18th Strength and Skill: Tataba Mobility 8 rounds of- 20 seconds of stretching 10 seconds rest of -Seated Straddle/Pancake and then -Couch Stretch (Alternate legs on rounds) (Videos Below) WOD: Tabata!!! (8 Rounds of 20 sec on and 10 sec off in a row of each exercise) 1- Push ups 2- Core Work 3- Lower Body 4- Core Work (Different Exercise) (Lowest score any round is your score) Push up Scaling(Pick One)- Knee Push ups Regular Push ups Core Options (Pick two)- Sit ups Hollow Rocks Arch ups Tuck ups Ab Wheel (if you have it) Lower Body Options(Pick two)- Squats (if you have DB/KB do a goblet squat) Lunges (if you have a DB/KB do a rack lunge) Challenge Goals- Bottom to Bottom! Try to get 2-3 rounds (or more) of the doing a hold in the rest time! Examples- Hold on the bottom of the push up in the 10sec “rest”. Hold the bottom of the squat in the “rest”. Hold the Hollow position in the Rest of the tuck ups!

Your Success is Our Success!

Facebook API Rating: {"error":{"message":"Error validating access token: The session has been invalidated because the user changed their password or Facebook has changed the session for security reasons.","type":"OAuthException","code":190,"error_subcode":460,"fbtrace_id":"ARR5tYvyP7dBeFYNku65xmv"}}

Google Rating
4.6
Facebook API Rating: {"error":{"message":"Error validating access token: The session has been invalidated because the user changed their password or Facebook has changed the session for security reasons.","type":"OAuthException","code":190,"error_subcode":460,"fbtrace_id":"AS9AP9EZoQLg3ewzL-P6Czp"}}