61-3295 Maluokalani st.

Building E Bay #2

Kawaihae, HI. 96743

Mailing Address:

PO BOX 44925

Kawaihae, HI 96743


Tel: (808)896-9613

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© THE GYM Ltd. all rights reserved.


The Aim of CrossFit has been to forge a broad, general and inclusive fitness.
We sought to build a program that would best prepare trainees for any physical
Contingency, prepare them not only for the unknown but the unknowable.

The CrossFit prescription is “constantly varied, high intensity, functional movement.”  ~Greg Glassman

CrossFit is a core strength and conditioning program. It is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the ten recognized fitness domains. Cardiovascular and respiratory, endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

CrossFit combines elements of Gymnastics (body control), Olympic Weightlifting (Explosive power, control of external objects and mastery of critical motor recruitment patterns) and Metabolic Conditioning (cardio).


CrossFit Method

To establish a hierarchy of effort and concern that builds as follows:

Diet- lays the molecular foundations for fitness and health.

Metabolic Conditioning- builds capacity in each of the three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

Gymnastics- establishes functional capacity for body control and range of motion.

Weightlifting & throwing- develop ability to control external objects and produce power.

Sport- applies fitness in competitive atmosphere with more randomized movements and skill mastery.


Examples of CrossFit Exercises

Biking, running, swimming, and rowing in an endless variety of drills. The clean&jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean. Jumping, medicine ball throws and catches, pull ups dips, push-ups, handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales and holds.



Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat.

~Courtesy of CrossFit Inc.