What is CrossFit?

CrossFit is a strength and conditioning program based on constantly varied, high intensity, functional movements.  Workouts are typically short - 20 minutes or less - but intense and demand all-out physical exertion.  CrossFit combines movements such as sprinting, rowing, jumping rope, climbing ropes, body-weight movements such as push-ups and pull-ups, box jumps and olympic lifts.  CrossFit workouts are scalable and adaptable for participants of all skill levels and physical capabilities.  Rowers are the only machines you'll typically find in a CrossFit facility - resistance training is primarily done with free weights (e.g. barbells, kettle-bells, dumbbells, medicine balls) and body weight.  

What is CrossFit East Oahu?

CrossFit East Oahu (CFEO) is East Honolulu's original, official affiliate of CrossFit, Inc. CFEO is owned by the husband and wife team of Keoni and Rose Subiono, long-time fitness enthusiasts and professional trainers.  CFEO focuses on family and community - many of our members have become best of friends as we share the challenges and rewards of the "black mat."  CFEO is supported by a number of dedicated instructors to offer classes that start as early as 4:30am and as late as 8:30pm.  CFEO also provides classes for seniors (50+) and will soon start CrossFit Kids for the keiki.

What is a WOD?

WOD stands for "Workout of the Day."  A WOD may combine several movements (e.g. pull-ups plus squats plus sit-ups) for a full-body workout.  Some WODs call for a total number of reps (repetitions) with the workout completed in as little time as possible.  Some WODs call for maximum repetitions within a fixed time.  Classes are usually an hour long to allow time for warm-up and stretching, skills development (i.e. learning the proper techniques for each movement), the WOD itself (20 minutes on average), and stretching.

What is a Box?

One of the core principles of CrossFit is the employment of functional movements - i.e. body movements that we engage in every day such as squatting down to pick up a child or lifting a suitcase into an overhead compartment.  Weight machines tend to focu on singular movements, so the typical gym is filled with a bewildering array of apparatus to address multiple muscle groups.  CrossFit workouts, though performed at intense levels, are fairly simple in concept and require only the most basic equipment.  So, CrossFit affiliates are usually called "boxes," because they often look like empty rooms.  But, don't let that fool you!  What a CrossFit box lacks in fancy equipment, it more than makes up for in a dedicated coaching team and deceptively challenging workouts that have even the fittest athletes wiped out at the end of a WOD.

What is RX?

RX is CrossFit lingo for "as prescribed."  This means that a movement/workout was completed "as written," with full range of motion with no modifications or scaling.  Completing WODs "RX" is a goal of many CrossFitters, but it can take 6 months of consistent training to achieve.  It's critical to execute perfect form at appropriate weights to reduce risk of injury.  The "Road to RX" may be a challenging one, but it's rewarding to see our members working hard to get there. 

What is a burpee?

A CrossFitter's favorite movement.  Really, just ask anyone at the box.  :-)

What is Paleo?

Paleo is a food lifestyle popular among CrossFitters, inspired by the hunter-gatherer diet of our Paleolithic ancestors.  Generally defined as a diet rich in whole foods while eschewing grain, dairy and legumes.  Unlike Atkins and other so-called low-carb diets, the Paleo (and its close cousin, Primal) diet does not shun carbohydrates - rather, Paleo practitioners prioritize nutrient dense carbs such as yams and beets over simple carbs such as rice and bread.

How do I get started?

CFEO offers free introductory classes* every Wednesday night at 6:30pm and Saturday mornings at 8:30pm.  Hit the contact link at the top of the page for directions to our box.

*Schedule subject to change.