Programs & Prices

EXPERIENCED CROSSFITTER LOOKING FOR A NEW BOX?

We invite you to try us for a trial week.  Make sure we are a good fit for you as well as you for us!

We offer multiple programs/tracks,  including GPP(CrossFit), Strength, CF Competitor and CrossFit Kids. You are encouraged to try any and all class times, find that right size class or coach that works best for you. 

Come in, sweat on the black mat, meet the CFWOhana, and see why we are your new box!

CHILDCARE Hours

(INCLUDED IN MEMBERSHIP):

Ages 4 months to 5 years
Monday-Friday 8:30am-9:30am, 4:30am-7:30pm
Saturday 9:30am-10:30am

West Oahu Barbell CLUB

Want to increase your strength? Improve your coordination? Jump higher? Run faster? Decrease your WOD times? Then you should be practicing your Olympic weightlifting in Barbell Club.

The main focus is to improve the technical execution of barbell lifts, such as the snatch, clean& jerk, and related lifts. Members of our Barbell Club can expect to work on improving the efficiency and execution of each lift, and perform other drills and auxiliary lifts to supplement the Olympic lifts.

Competitive Weightlifting:  Tuesday, Thursday 7pm  & Saturday 9am

Weightlifting Basics:  Monday, Wednesday & Friday 2:30pm

Youth Barbell Club:  Tuesday & Thursday | 3:30pm

*West Oahu Barbell or Starting Strength as membership add on $50 +tax per month

STARTING STRENGTH

Our Starting Strength program makes use of the body's most basic movement patterns - barbell exercises that involve all the body's muscle mass - utilized over the longest effective range of motion and loaded progressively, to force the adaptations necessary for increased strength.

Unlike other popular exercise protocols, Starting Strength is a training system - a long-term process designed for getting stronger over time, it's not a random collection of exercises that just make you hot, sweaty, sore, confused, and tired, nor a list of new exercises from the fitness magazine designed by Physical Therapists for injured sedentary people, nor a way to use the newest machines in a corporate health club. Starting Strength is a systematic approach to the classic barbell training method of improving Strength - the most critical characteristic of successful athletes and healthy, useful people. 

Monday, Wednesday, & Thursday | 5:30pm

NUTRITION PLANNING AND COACHING:

Looking for that personal touch?

One-on-one Personal training, Nutrition planning , and Online programming also available.

CROSSFIT KIDS

Our CrossFit Kids program teaches proper form and mechanics in functional and athletic movements in classes that are different every day and feature an emphasis on FUN! Our program teaches children to love fitness by making fitness fun and accessible for all. Each child is instructed at his or her level, allowing each child to experience challenge and reward in every class.

Mondays and Wednesdays | 5:30pm | Ages 4 - 12

CrossFit

Our main focus at CFWO....Constantly varied functional movements executed at high intensity across broad time and modal domains, with the goal of improving your total fitness and general physical preparedness (GPP). Hour-long classes, typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching.