Specialty Programs

Specialty Programs

Here at Crossfit Oahu we have several specialty programs for your enjoyment and are always adding more. Click on the links below to read more about our current programs. For specific in depth info about each program feel free to contact the coach of the program.

Ladies Boot Camp "strong ladies = hot ladies" - Taught by Courtney

Parkour Conditioning Camp "No Obstacle too Great"- taught by Ozzi

 

Ladies Boot Camp:  "Stong Ladies = Hot Ladies"

Whether you are new to fitness or just need a kick in the butt to get back on track, the 'Ladies Only' 8-week boot camp is for YOU! LBC is previously known as Bridal Boot Camp but is now open to all ladies.

If you don't have hours to spend in the gym then Ladies Boot Camp at CrossFit Oahu is just what YOU need.  No prior fitness experience is necesary; all workouts are scaled to your individual fitness level by our CrossFit Certified Instructors.  The best part is that each class is no more than an hour long.  We use safe, effective and functional movements.  You'll get stronger, improve your flexibility, have tons of energy all while burning fat, and best of all you will have fun while doing it.

We meet three (3) days a week, Tues and Thurs nights at 7pm and Saturday mornings at 8am. Each one-hour Ladies Boot Camp class will consist of a warm-up, followed by an explanation of the workout which will include instruction on the proper form and technique for the movements used in that particular workout.  The workout will be modified according to your fitness abilities.  Over the course of the eight week program, you will have the chance to perform most of the movements and exercises used at CrossFit Oahu.  You will also receive nutrition counseling and follow up provided by our Registered Dietician, Courtney Johnson.

The cost is $420 (that's just $17.50 per class).  The program includes the CrossFit Elements, Nutrition Counseling and two months of CrossFit workouts.

The next Level 1 Boot Camp starts on Tuesday, September 7, 2010 @ 7PM. Free class on Thursday, Sept 2nd for introductions, logistics and NUTRITION!

For more information or to register for one of our Ladies Boot Camp sessions, please contact Courtney Johnson via email at Courtney@crossfitoahu.com or call 808-782-3983.

Check out the Ladies Boot Camp blog here.

Testimonials:

I was at my biggest and in the worst shape of my life when I started BBC eight weeks ago. Coming into Crossfit Oahu and BBC, I felt intimidated and doubted my ability to finish the first week let alone eight weeks. To top that off, I had to what…change the way I eat and follow the Zone diet? I honestly thought I was just going to exercise.  But I’m glad I stuck it through and eight weeks later I lost 11lbs and 9 inches in my bust, waist, and hips…yeah! Believe me, I still have a long way to go but my stamina has increased, I feel stronger, faster, eat healthier, and have more confidence. BBC provided me a personal coach, nutritionist, workouts that challenged me every time, and a group of ladies that encouraged me to keep going.  Cheryl (our coach) was in your face, checked our journals and updated us through emails and made sure we were all doing the skills we learned right so we could move up to the next level. Where can you get that? I am getting married in August 2009 and plan to continue with BBC because it works and I WILL look good in my dress!

Thanks Cheryl and ladies of Winter BBC.

- Levy D.
Dec 08/Jan 09 BBC Session

 

Crossfit Oahu's Bridal Boot Camp (BBC) isn't just for brides or those trying to lose weight.  My personal goals for the class were to have more energy and do more than three strict push-ups in a row without struggling.

Walking in to the CFO gym can definitely be intimidating.  Music blaring, trainers shouting (albeit encouraging words) and a dozen plus people doing what seems like impossible crazy things.  I can honestly say I was nervous at first, hoping that I was able to keep up and not suck.  After the very first workout I was hooked!  I was excited to see what we were going to do next and how far I was going to be able to push myself. 

After only a few classes I felt the results.  My energy was up.  I didn't need to have that afternoon nap.  A lot of that had to do with the Zone diet.  I was more aware of what I was eating and eating a more balanced diet.  At the end of the 8th week BBC I had met my initial goals and SOO much more. I didn't ever imagine I'd be doing 200 squats in 6 minutes, deadlifts, push presses...and loving it (maybe more love/hate) and knowing I could do it better next time. But the benefits have been far more than just in a physical and health sense.  I have more confidence and a sunnier disposition.

I am now continuing on with regular CFO and have developed great relationships with Cheryl and the ladies in my Bridal Bootcamp.  It's been great to see everyone accomplishing their own personal goals.  I can see now why my fiance has been bugging me to do Crossfit for the past year and a half.  Now, I too have caught myself spreading the Crossfit Gospel!  Even our fifteen month old daughter is doing "water bottle deadlifts" and "modified burpees". 

Thanks Crossfit Oahu!

Raina Gomez-Moger
(soon-to-be Mrs. Amey)
Dec 08/Jan 09 BBC Session 

Parkour Training Camp

These classes are designed for those who need an extra push, those who are seeking a different method of training, or those who want to take Parkour to a whole new level making it part of their life style in training as well as in the daily life.

Particularly those who are seeking for a fun way to get in-tune with their body and increase their physical condition.

Program highlights:

  • Complete body conditioning and strength. (no body part is left behind)
  • Flexibility.
  • Balance and coordination.
  • Explosive muscle power.
  • Agility, speed and flow of body movements.
  • Complete body awareness
  • Awareness of surroundings.
  • Proper landing methods and how to safety break a fall and distribute body mass to prevent injury.

Parkour Techniques:

  • Parkour combines a series of natural body movements to quickly and effectively get over an obstacle.
  • It can include running, jumping, climbing, balancing or even crawling, if that is the most suitable movement for the situation.
  • Parkour is also about preservation of the body, although it will teach you how to use your body to overcome an obstacle for an emergency, parkour main priority is the preparation of the body to be ready when needed through constant conditioning and repetition of techniques.

Classes will be held Tuesdays and Thursdays 7pm to 8:30pm. This is an 6 week program in which we will introduce several of the parkour funmamentals and practices.

Ozzi and David will lead the classes. The cost for this program is $280.  Class size is limited, so register early.

To register, stop by CrossFit Oahu at 556 Reed Lane in Honolulu.  For more information or questions about the Program, please contact Ozzi at ozzi@americanparkour.com.