The 3rd CrossFit Oahu Affiliate, A true Ohana, and The best BBQing CrossFit Affiliate around!
C FW is the first Crossfit in Central Oahu and the third gym in the CFO Family. Located minutes away from Schofield Barracks, CFW is a prime location for Elite Fitness. With a great mixture of Military personnel and locals, we provide a diverse climate to excel.
-Dan Lyman Head Coach CrossFit Waipio
What makes CrossFit Waipio Awesome?
We have a combined 30+ yrs of knowledge in the Crossfit and Strength and Conditioning world.
Full Class Schedule and Specialty Programs
You have options for class 7 days a week. On top of that we offer a variety of Specialty Programs like Competition training, Crossfit Kids, and Ladies Bootcamp.
CFW is blessed with great members with strong family values. Having members being in the military far from their families can be very hard. CFW makes it a point to keep everyone together with monthly facility get together’s and activities to help strengthen that bond.
Ladies Boot Camp is going back to it’s roots at CrossFit Oahu with Coach Courtney, and this one is [...]
Ladies Boot Camp is going back to it’s roots at CrossFit Oahu with Coach Courtney, and this one is going to be the “ultimate”! Are you ready to start taking care of YOU and evolve into the person you always wanted to be? It’s time to take your life back, to enjoy foods that satisfy you, be strong and capable of anything! It’s time to love yourself, inside and out! Get it girl!
Get Fit, Feel Better, Look Better and Enjoy the Life you always wanted!
September 9th-December 6th (no class Thanksgiving day)
All fitness levels welcome
12 weeks; 3 days a week
Tues, Thurs and Saturday 8-9:30am or 5-6:30pm Tues/Thurs and Sat 8-9:30am if more than 5 ladies per session
$780 (10% off with a friend) for new members
$225 plus unlimited membership for current CrossFit Oahu members
Capped at 8 ladies per class
60 to 90 minutes (60min CrossFit/30min Mobility & Recovery optional)
Personalized Nutrition and Lifestyle Program: step by step guidance to help you reach your health and fitness goals
Pre/post measurements: Ultrasound bodyfat testing, circumference measurements and pictures
Personal goal setting and lifestyle coaching: Courtney will guide you to become more mindful, strong, fit and confident, from the inside out!
Weekly follow-up, including lifestyle resources (food, fitness, stress and sleep)
Supportive, positive and empowering coaching and community
BS in Dietetics Western Michigan in 2000
Registered Dietitian 2001
MPH in Epidemiology Univ of Pittsburgh in 2005
CrossFit athlete since 2006 (1st CFO member!)
L2 CrossFit coach since 2007
I’m definitely a big picture thinker, so I see the Paleolithic Diet and CrossFit as a mindset, a way of living, going back to the basics and learning how your body works, feels and performs at it’s best. It’s essentially the ultimate personal experiment, tweaking the details as needed, trusting yourself, being honest about what is important to you and reaching your potential. With my background/education in nutrition, the “science” of ancestral health and evolutionary biology is beyond intriguing and ever growing, and I love to continue to learn from reading, attending conferences and asking more questions. I have learned the most from experimenting personally and from all of my athletes. Behavior change is emotional, psychological, spiritual, cultural, environmental and physical and the science can guide us but making the positive changes and DOING the work, is the hardest part. I love guiding people through their own journey to their best self!
The Ladies Boot Camps (LBC) were created to foster support, accountability and positive energy to help people get started and/or get back on track. I have learned, evolved and expanded LBC over the last 6+ years and continue to be inspired by every athlete, who has their own amazing story to share.
September 9 (Tuesday) 1:00 am - December 6 (Saturday) 1:00 am
While we still think a Paleolithic or Ancestral Health framework is the best pathway to optimal health and performance, both in the immediate and the long term, we also acknowledge that changing the way you eat is a journey. It is our experience that athletes transition the way they eat not in just 30 or 60 days, but overtime as they experience new challenges, realizations, personal experiences, successes and failures. Regardless of your goals, you still have to make a decision to change and get started! Are you ready??!!
Not only does every person have a unique relationship with food, sleep, exercise and stress, but also different goals, lifestyles, food skills, and many other connections to how they live. This 45-day point-based lifestyle challenge allows each athlete to choose a level of commitment that will help them make positive changes with confidence. This “challenge” is just the beginning and individual tweaks can be adjusted as you gain more experience throughout and after the challenge. Whether this is a first step to taking control of your health or a path to get back on track, there is no better time to start than now…
Challenge Clinic (~ 1-1.25 hours):
**All clinics and measurements will be at CrossFit Oahu Honolulu location (556 Reed Lane)
Clinics: Attendance is not required to participate, but you will learn about the guidelines of the challenge and have your questions answered
Thursday, Sept 25th at 6pm and Saturday, Sept 27th at 11am
Measurements and Pictures: weight, body fat, circumference measurements and pictures
Saturday, September 27th 12-2pm; Sunday,Sept 28th 9-11am; Monday, Sept 29th 7-9am and 5-7pm; Tuesday, Sept 29th 12-2pm
If NONE of these options work for you, please email email@example.com.
Challenge Start: Wednesday, October 1st, 2014
Challenge End: Friday, November 14th (Be extra prepared for the Holidays!)
Cost = $75 (cash pot, body fat, measurements, pictures, group accountability, weekly+ follow-up)
Sign up and pay at any CFO location by September 30th.
Download all of the guidelines and details at the link below.
“When I first heard of the Paleo “diet” I thought it was another fad diet like the Atkins diet. I wasn’t at all impressed or inclined to try it. Plus, there was just too much hype: promises of better performance, improved mood and energy, better sleep, fat loss, etc.. If these claims were even partially true, then why wasn’t everybody eating this way? Why wasn’t the medical community touting this lifestyle?
Then I started to talking to people at CrossFit and hearing their amazing stories of transformation. Could this happen to me? I entered the challenge with a mixture of skepticism and hope. If I could just lose a little weight and improve my running, I would be happy. Well, 45 days later I am shocked and amazed at all the positive changes that have occurred. My skin is more clear and has fewer lines and wrinkles, my hair feels thicker, my teeth look whiter (I am not kidding). My stomach has flattened out, I have more energy than I did in my 20s, my mood is so much better, I no longer have sugar cravings or crashes in the late afternoon. Furthermore, my running has never been easier and I am actually getting stronger each week (I am beginning to see muscles that have been covered in fat for years). Best yet, my friends and family keep telling me how great I look and want to try “my plan.” I have a renewed sense of confidence and just feel so happy and energized every single day. This lifestyle has changed me from the inside out. Oh yes, and I have lost 15 pounds… Whoo hoo! I am never looking back. Paleo is more than a diet plan, it’s a way of life.
My whole family is now eating paleo, including my very skeptical step-father. He was recently diagnosed with diabetes. My mom showed his diabetes doctor the Paleo Solution book and the doctor said it is the ideal “diet” for him to follow. Additionally, my brother, sister and her husband, and 2 of my step-siblings are also following this lifestyle now (mind you, they haven’t even SEEN me. This is all based on reports of how great I am feeling and how well I am performing).
One last thing, I started feeding my 8 year-old son Paleo meals at breakfast and dinner. I have recently been receiving emails and letters from his teacher advising that his focus, attention and performance have improved. Not sure if it’s just coincidence, but it sure feels like Paleo is at the heart of this transformation. He used to be the kid who would be fidgeting and staring out the window. His test scores in reading comprehension have gone from 30% to 100% across the board (last 6 tests since paleo plan). Coincidence? I think not.
I could go on and on and on…. but I won’t. There have been so many positive changes in my life. For those who are still skeptical, I say give it a try. If you don’t like it or feel better, go back to your old ways. For me, it’s a no brainer. Why would I ever go back? I am “drinking the Kool Aid” and it tastes great!”