Welcome to CrossFit Pearl City!

W elcome to CrossFit Pearl City, the 5th facility in the CrossFit Oahu fitness empire. We specialize in helping people live longer, sweat-producing strength & conditioning programs, and sexiness enhancement. We have the plan, the tools, and the know-how to get you there, all that’s missing is you and your commitment to hard work.

CrossFit, and all the aspects of fitness that fall under its umbrella, isn’t always easy, but it’s always fun (although we might have a slightly twisted definition of fun). At CrossFit Peal City we love: CrossFit workouts, picking up heavy things, sweating, occasional grunts and yells, high-fives, good times, eating meat, and welcoming new people to the family. We look forward to meeting you!

-Ian McGill
CrossFit Pearl City

  • Repost from @crossfitoahufamily • #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.
  • Repost from @crossfitoahufamily • #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!
  • Repost #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!
  • Repost from @crossfitoahufamily • #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!)
  • Repost from @crossfitoahufamily • #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!
  • Repost- Stay MOTIVATED!!! ELEMENTS is coming to YOU💥💪🏽🌈 Coach @gericabrera_11 will be putting out some information on her upcoming online Elements! #flattenthecurve #crossfitoahu #stayathome
  • Happy AL🌺HA Friday!! .. .. 📸@rocksolidphotography
  • Repost from @crossfitoahufamily • #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
  • Repost from @crossfitoahufamily • #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.
  • Repost from @crossfitoahufamily • 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
  • Repost from @crossfitoahufamily • #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!
  • Repost from @crossfitoahufamily • #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
  • Repost from @crossfitoahufamily • #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!!
  • Repost from @crossfitoahufamily • 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
  • Coach Ingrid will be at the gym today at 1pm to loan out equipment.
  • Repost from @crossfitoahufamily • 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
  • Repost #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!!)
  • Repost #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
  • Repost from @crossfitoahufamily • #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!
  • #Repost @crossfitoahufamily (@get_repost) ・・・ “CFOHomebody WOD” Wednesday, March 18th Strength and Skill: 3 rounds for form 30-60 sec Downward dog 30-60 sec Rest WOD: AMRAP in 15 mins of: 20 Plank Shoulder Taps (10 each arm) 20 Air Squats 20 secs Total Time Plank Hold *Buy in of- 40 No Push ups Burpees **Each Round Add 10 reps or secs to each movement Rep Examples- 20 Plank Shoulder Taps, 20 Air Squats, 20 sec Plank 30 Plank Shoulder Taps, 30 Air Squats, 30 sec Plank 40 Plank Shoulder Taps, 40 Air Squats, 40 sec Plank Challenge Goals- Upgrade one or more movements as below!!! Shoulder taps —> Push ups Air Squats —> Jump Squats Plank Holds —> Superman planks or Handstand Holds (don’t hurt your Wall) Post your Sheet or Video on IG with #CFOHomebody
  • Repost from @crossfitoahufamily • This is Bryant the Founder of CrossFit Oahu and CrossFit Pearl City. With the COVID19 pandemic, the Team and I wanted to reach out and update you. We are going to be temporarily closing our locations from Wednesday 3/18 to Tuesday 3/24. As of now on Wednesday 3/24 we plan to resume regular classes but next week we will reassess, see if future actions are needed, and update you based on the States and health professional's advice For most of us CrossFitters, we are at a lower risk of serious sickness but we feel it is our social responsibility to help “Flatten the curve” (See video below). Just because we might not get sick or feel any effects doesn’t mean we can’t spread the virus to some one that is higher risk. We have only closed the gyms twice before in 13 years for Hurricanes but with the current situation, we have to take the health of you, your family, our coaches, and the community seriously. As a local small business owner, this is a tough choice but the right one. We have many members with small businesses, at-risk family members, and other factors that are feeling the situation too. Even with all that we have a strong community, can support each other, and we will make it through this. In the downtime we plan to provide you with a “CFO Homebody” program. Each day we will email your a full work you can do at home, Coaches notes, and Coaches Ed videos. I will also be available via email if you have questions or want personal coaching/scaling advice. Even though we will be cleaning the gym and getting things in order doesn’t mean you get to be out of shape!!!
  • #wearecfo #Repost @crossfitoahufamily (@get_repost) ・・・ Happy Saint Patrick’s day! 🍀
  • Circling Up for a little Pre-Wod Mobility.... .. .. .. #stretchystretchy #crossfitpearlcityohana #crossfitpearlcity #wearecfo
  • #Repost @crossfitoahufamily (@get_repost) ・・・ We are closely following the status of the coronavirus (COVID-19) around the world and are fully committed to the health of our members and staff. Let’s take the additional steps to ensure the cleanliness of our box, including... Thoroughly disinfecting the equipment after every class. Cleaning all surfaces and common areas with anti-bacterial cleaning solution. Sanitizing weights, mats, and used equipment after every use. We are providing medical grade hand soap in our bathrooms. WASH YOUR HANDS. It might not sound exciting, but washing your hands with hot, running water and soap for at least 20 seconds is the best way to prevent illness (make sure to get the backs of your hands, between your fingers, and under your nails). Don’t touch your face (yes it’s hard, but it’s a good habit to get into) Stay home when you are sick. The CDC recommends that individuals remain home for at least 24 hours after having a fever or signs of a fever. Thank you for your support as we all go through these uncertain times.
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