CrossFit K Block - Kaneohe, HI

CrossFit K Block - Kaneohe, HI

Comments

Mahalo to the Aloha Crossfit community for inspiring our Make-A-Wish kids !! Check out this video of wish kid Tim who came to Hawaii on his wish to surf with Bethany Hamilton ! Stomp out negativity. https://abc7chicago.com/sports/hillside-boy-14-with-no-arms-goes-viral-after-successful-box-jump/5417117/?fbclid=IwAR1D9vHICVgw61i1GOZ8OYd9gV8xE0HX3JbuZbWoa4G8BkN4rXQ3mSBUfy
Today Aloha Friday at Crossfit Ownit in Melbourne,FL, made me very homesick for everything Crossfit Oahu
Please join CrossFit K Block - Kaneohe, HI in strengthening our community and supporting children with critical illnesses by registering for a WOD for Wishes and asking friends to donate. https://raceroster.com/events/2018/17992/wod-for-wishes-oahu-2018/pledge/team?id=6
Is class schedule normal tomorrow? Or altered hours for Labor Day? We've been off island, so haven't seen the chalkboard 😊 Thanks!!

A CrossFit gym located in Kaneohe, HI.

It’s been a long week of WODs! Join us tomorrow after the 8am class for an hour of mobility!

We hope you all had FUN on this Fran-Tastic Wednesday. See everyone tomorrow for more of the good stuff. 💪🏼

fundraise.hokurelay.com

Fundraising for Hoku Relay

Join our team!

fundraise.hokurelay.com Team K Block Black

New Years schedule update:
December 31 - 5, 6, 9am, and 4pm only
January 1 - 9am only
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#crossfitkblock #kblockohana

Happy Monday! Christmas schedule update:
Monday - regular schedule
Tuesday- 5, 6 and 9am only
Wednesday - closed. Merry Christmas!🎄
Thursday- regular schedule
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#kblockohana #crossfitkblock

K Block Holiday Party 2019! Friday December 20th @5:30! Bring your friends, bring your family, and maybe a festive outfit?! 🎅🏼

Thanksgiving schedule update:
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Thursday, November 28: 6 and 9am only
Friday, November 29: 5, 6 and 9am only
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#crossfitkblock #kblockohana

Team, we are doing a pre-order of a light-weight (T-shirt like material) hoodie. Let us know if you would like to get one. Price: $50, deadline: 12/1/2019

“There’s no dishonor of loosing a race. There’s only dishonor in not racing because you are afraid to loose” - Garth Stein, The Art of Racing in the Rain
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Team, it’s Monday! Let’s race!
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#mondaymindset #crossfitkblock #kblockathlete #teamkblock #kblockohana

Veterans Day schedule update for Monday, November 11th:
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5, 6 and 9 am classes only.
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#crossfitkblock #kblockohana

“Friendship is born at that moment when one person says to another, ‘What! You too? I thought I was the only one.”
– C.S. Lewis
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Bring A Friend Day October 30th ALL DAY!

“I believe that a diamond is the result of extreme pressure and time. Less time is crystal. Less than that is coal. Less than that is fossilized leaves. Less than that it’s just plain dirt.” - Maya Angelou
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Take your time and embrace being uncomfortable. You’re a diamond in the making!
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#mondaymindset #kblockathlete #crossfitkblock #kblockohana

“You must expect great things of yourself before you can do them.” - Michael Jordan
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What we choose to believe in will determine our actions. Our actions repeated over time will shape our destiny.
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#mondaymindset #writeyourownstory #kblockohana #kblockathlete #crossfitkblock

“A warrior is a guy that goes ‘I’m here again today. I’ll be here again tomorrow and the next day.’ It’s a person who puts no limit on what’s possible.” – David Goggins
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You are a K Block athlete. Show up. Make it happen.
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#mondaymindset #kblockathlete #crossfitkblock #kblockohana

“One of the most effective things you can do to build better habits is join a culture where your desired behavior is a normal behavior” - James Clear, Atomic Habits
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If the people around you have the qualities and behaviors you wish to develop yourself, all of a sudden these will seem more achievable. The culture that supports your new habits, like going regularly to the gym and healthy eating, will only reenforce your behaviors as normal.
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Surround yourself with people that make you better.
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#mondaymindset #kblockohana #kblockculture #crossfitkblock

Good luck to our fearless athletes representing #houseofarcher aka #crossfitkblock @alohagames this weekend! Proud of you guys!!! 💚
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#kblockohana

September 2, Labor Day schedule update:
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6 and 9 am classes only.
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#kblockohana #crossfitkblock

Dear Zukeran family and friends, thank you so much for being so awesome and inspiring! We love you! This is your story:
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“Previous school breaks consisted of bonding over poor food and fitness decisions. We are thankful that through K-Block, its coaches, and its members, our family was able to successfully transition to a healthier lifestyle. This gym gave us the opportunity to work together, motivate each other, and experience physical and mental growth together, and for that we will be FOREVER GRATEFUL.”
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#storytimetuesday #kblockohana #crossfitkblock

#Repost @tayascooking with @get_repost
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Creamy Mushroom Chicken Casserole
and Thai Tomato Salad
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Ingredients for the casserole:
1lb chicken breast cubed or chicken tenders
8oz mushrooms, thickly sliced
1 small onion, chopped
1/2 lemon, juiced
3-4 tbsp of flour (I used oatmeal flour, but any other kind can work here too)
3/4 cup chicken broth
1/2 cup half & half
3 tbsp unsalted butter
2-3 tbsp olive oil
1-2 tbsp chopped parsley
Salt and pepper to taste .
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Preheat the oven to 350 F. Season the chicken with salt and pepper. Dredge in flour. Heat up the olive oil in a skillet and sauté the chicken, 3-4 minutes per side or until golden brown. Transfer the chicken into a casserole dish (9x13). In the same skillet cook the mushrooms and the onions until golden brown, 5-6 minutes. Transfer the mushrooms into the casserole dish creating a layer over the chicken.
In the same skillet melt the butter and stir in 2 tablespoons of flour. Cook stirring frequently for 1-2 minutes. Add the broth and stir. Cook for another 2 minutes. Add the half & half and cook, stirring frequently for another minute. Add the lemon juice, stir and cook for a minute. Remove from heat and season with salt and pepper to taste. Cover the chicken with the sauce and bake in the preheated oven for 40-45 minutes. Garnish with parsley and serve. .
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Ingredients for the Thai salad:
10oz multi-colored tomatoes (cherry or heirloom)
6oz Japanese cucumber
1 small shallot onion
1 inch cube ginger, peeled
1 small clove of garlic
1 lime juiced
1/4 cup of light olive or sunflower oil
2 tbsp coconut aminos
2 tbsp chopped cilantro
4-5 basil leaves, torn
Salt and fresh ground black pepper .
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Method:
Chop the tomatoes and cucumbers. Finely grate the ginger and the garlic. Whisk together the lime juice, coconut aminos, olive oil, sat and pepper. In a big salad bowl combine the veggies, herbs, and the dressing and serve.
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#freshdinnerideas #foodiefriday #kblockohana #crossfitkblock

Jordan, we love having you workout with us when you visit Hawaii! .
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“This gym is incredible. I get the opportunity to drop-in for a week or two every year. I wish I could live here full time (Don't we all?) and make it my permanent box. Everything about it is wonderful, the community is welcoming and inviting, the coaches are some of the best I have ever seen, and the programming is on target. I've dropped in to over 30 Crossfit gyms over my work/vacation travels, and K Block is at the top of the list. It's great!”
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#storytimetuesday #crossfitkblock #kblockohana

#Repost @tayascooking with @get_repost
・・・
Creamy Mushroom Chicken Casserole
and Thai Tomato Salad
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.
Ingredients for the casserole:
1lb chicken breast cubed or chicken tenders
8oz mushrooms, thickly sliced
1 small onion, chopped
1/2 lemon, juiced
3-4 tbsp of flour (I used oatmeal flour, but any other kind can work here too)
3/4 cup chicken broth
1/2 cup half & half
3 tbsp unsalted butter
2-3 tbsp olive oil
1-2 tbsp chopped parsley
Salt and pepper to taste .
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Preheat the oven to 350 F. Season the chicken with salt and pepper. Dredge in flour. Heat up the olive oil in a skillet and sauté the chicken, 3-4 minutes per side or until golden brown. Transfer the chicken into a casserole dish (9x13). In the same skillet cook the mushrooms and the onions until golden brown, 5-6 minutes. Transfer the mushrooms into the casserole dish creating a layer over the chicken.
In the same skillet melt the butter and stir in 2 tablespoons of flour. Cook stirring frequently for 1-2 minutes. Add the broth and stir. Cook for another 2 minutes. Add the half & half and cook, stirring frequently for another minute. Add the lemon juice, stir and cook for a minute. Remove from heat and season with salt and pepper to taste. Cover the chicken with the sauce and bake in the preheated oven for 40-45 minutes. Garnish with parsley and serve. .
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Ingredients for the Thai salad:
10oz multi-colored tomatoes (cherry or heirloom)
6oz Japanese cucumber
1 small shallot onion
1 inch cube ginger, peeled
1 small clove of garlic
1 lime juiced
1/4 cup of light olive or sunflower oil
2 tbsp coconut aminos
2 tbsp chopped cilantro
4-5 basil leaves, torn
Salt and fresh ground black pepper .
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Method:
Chop the tomatoes and cucumbers. Finely grate the ginger and the garlic. Whisk together the lime juice, coconut aminos, olive oil, sat and pepper. In a big salad bowl combine the veggies, herbs, and the dressing and serve.
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#freshdinnerideas #foodiefriday #kblockohana #crossfitkblock

Jordan, we love having you workout with us when you visit Hawaii!
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“This gym is incredible. I get the opportunity to drop-in for a week or two every year. I wish I could live here full time (Don't we all?) and make it my permanent box. Everything about it is wonderful, the community is welcoming and inviting, the coaches are some of the best I have ever seen, and the programming is on target. I've dropped in to over 30 Crossfit gyms over my work/vacation travels, and K Block is at the top of the list. It's great!”
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#storytimetuesday #crossfitkblock #kblockohana

“The more pride you have in a particular aspect of your identity, the more motivated you will be to maintain the habits associated with it. If you’re proud of how your hair looks, you’ll develop all sorts of habits to care for and maintain it. If you’re proud of the size of your biceps, you’ll make sure you never skip an upper-body workout. Once your pride gets involved, you’ll fight tooth and nail to maintain your habits.”- James Clear
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Be proud of who you are! You are an athlete! You are the kind of athlete that shows up every day and works hard. Be proud of your efforts and fall in love with the process of becoming the best version of yourself.
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#mondaymindset #crossfitkblock #kblockohana

Wishing all the #kblockathletes good luck and have so much fun tomorrow @boss_games_hi ! We could not be more proud of you!
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#teamkblock #crossfitkblock #kblockohana

It’s official! Coach Becca has completed her final assessment and is taking over the 6:15pm class on Mondays. Becca is also an athletic trainer to the marine corps and we are so excited to have her join our team!
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#crossfitkblock #kblockohana

We miss you, Finn! 💚
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“Best cf gym on Oahu. Ok I haven't been to them all. But this one is excellent. Friendly, knowledgeable coaches who are genuinely good at coaching, challenging but sustainable and varied programming and you couldn't ask for a better gym community.”
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#storytimetuesday #crossfitkblock #kblockohana

“Start each day with a task completed” - William H. McRaven, U.S. Navy Admiral, retired
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Make your bed. Meditate for a minute. Read a book. Write a blog. Go for a run. Go to the gym. No matter how small, start your day with one task completed. This will give you a sense of accomplishment and a boost of confidence to tackle another task, and another, and another. Small accomplishments will lead to big victories. This is how you change the world.
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#mondaymindset #crossfitkblock #kblockohana

#Repost @tayascooking with @get_repost
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Pesto Zucchini Noodles with Chicken
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Ingredients:
1-1.5lb chicken breast or tenders, cubed
4-6 small zucchini, washed
2-3 tbsp store-bought or homemade pesto
1 tsp Italian seasoning
2-4 tbsp olive oil
Salt and pepper to taste
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Method:
Use a julienne peeler, spiralizer a mandoline to slice the zucchini into noodles. Pat dry noodles with paper towels. Set aside.
In a skillet heat up 2 tbsp olive oil. Season the chicken with Italian seasoning, salt an pepper. Sauté the chicken until cooked through. Set aside. In the same skillet, heat up the rest of the olive oil and cook the zucchini noodles. They will release water. Cook until most of the water evaporates. Season with salt and pepper. Turn off the heat. Combine chicken with the zucchini. Add in the pesto. Toss until the noodles and chicken are coated well and serve. .
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#foodiefriday #freshdinnerideas #crossfitkblock #kblockohana

#Repost @tayascooking with @get_repost
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Turkey Shepherd’s Pie
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Ingredients:
1lb ground turkey
1-1.5 potatoes (white or sweet)
1/2lb brown mushrooms, sliced
1 cup chopped celery
1 cup chopped carrots
1 medium size yellow onion, chopped
2-3 cloves garlic, chopped
1 tsp chopped fresh sage
1 tsp chopped fresh thyme
1 tsp sweet or smoked paprika
2-3 tbsp olive oil
2 tbsp butter
Salt and pepper to taste
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Method:
Peel, rinse and cube the potatoes. Boil them in salted water until fork tender. Drain the water, season with butter, salt and pepper to taste and mash. Set aside.
Preheat the oven to 400 F.
In a sauté pan heat up the olive oil and add the onions, celery and carrots. Cook until soft, 8-10 minutes. Add garlic, cook for another 2 minutes and transfer into a bowl. In the same pan, cook the mushrooms 5-8 minutes. If the pan looks dry, add a little bit of olive oil. Transfer the cooked mushrooms into a bowl. In the same pan brown the turkey. Season with the fresh herbs, paprika, salt and pepper. Turn off the heat and mix in the sautéd vegetables and mushrooms.
Transfer the turkey mixture into a 9” pie dish. Spread it into an even layer. Next, cover the turkey layer with a layer of mashed potatoes and bake in the preheated oven for 20-25 minutes. Serve with a side of fresh veggies and enjoy! .
Pro tip: tastes even better the next day! .
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#foodiefriday #freshdinnerideas #crossfitkblock #kblockohana

Mark, we miss you and your family dearly! 6am class is not the same without you!
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“Crossfit K-Block has been the driving force behind my continued journey toward health and fitness. The coaches are attentive and truly care about the continued success of its members. Everyone at the box quickly became like family. With all that Hawaii has to offer, the thing I miss most is my time at K-Block. No matter what box I join in the future I will always consider Crossfit K-Block my fitness home.”
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#storytimetuesday #crossfitkblock #kblockohana

“If you can get through doing things that you hate to do, on the other side is greatness.” – David Goggins
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No doubt, there’s merit in honing your skills and getting better at things that you are already good at. However, until you start tackling your weaknesses, they will always remain the things that are holding you back.
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Think about what makes you uncomfortable. As it pertains to the sport of fitness, is it running, swimming, or may be gymnastics? In your personal or professional life, is it public speaking, or allowing yourself to be vulnerable with people around you?
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Let’s do more of that today! Let’s get uncomfortable!
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#mondaymindset #crossfitkblock #kblockohana

gofundme.com

Click here to support A Recovery Fund for Ryan organized by Ryan's Team

K Block Ohana, our friend Rachel and her family need our help right now! Please help by donating if possible and repost this link! Thank you so much!

gofundme.com Our friends Ryan, Rachel & Dharmakaya need our help. Earlier this week Ryan drove himself to the ER and was immediately taken in for surgery to mend an Aortic Tear. Either during surgery, or immediately after, he suffered from a stroke on the right side of the brain. We don’t yet know the full e.....

raceroster.com

Help CrossFit K Block raise money for participating in WOD for Wishes Oahu 2019 on July 20, 2019

Let's do this, team!

raceroster.com Join us in lifting this goal for children in our community.

ReAnn, thank you so much for letting us be part of your journey! We love seeing you grow!
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“You all are doing great and don’t get thanked enough for everything you do. So big THANK YOU for all the K Block members”
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#storytimetuesday #crossfitkblock #kblockohana

“A warrior is a guy that goes ‘I’m here again today. I’ll be here again tomorrow and the next day.’ It’s a person who puts no limit on what’s possible.” – David Goggins
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Keep showing up. Be your own hero.
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#mindsetmonday #crossfitkblock #kblockohana

#Repost @tayascooking with @get_repost
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Rosemary Garlic Lamb Shoulder Chops
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Ingredients
2 5-6oz lamb shoulder chops
2 tbsp softened unsalted butter
2 tsp chopped fresh rosemary
2-3 cloves garlic, finely chopped
1/4 tsp fresh ground black pepper
1/4 tsp red hot pepper flakes
2 tbsp olive oil
Sea salt to taste .
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Preparation:
Preheat the oven to 400 F. For best results take the lamb out of the fridge 30-60 minute prior to cooking, season with sea salt and allow to come to room temperature. In a small bowl mix together the softened butter, rosemary, garlic, and the red hot pepper flakes. Preheat a skillet, add olive oil. Season the chops with black pepper and sear 2-3 minutes per side. Remove the skillet from heat and spread the rosemary butter on top of the lamb. If you use an oven-safe skillet, you may continue to cook the chops in the oven for 8-10 minutes depending on the size of the chops. If you don’t have an oven-safe skillet, after searing move the chops to a baking sheet lined with foil and finish in the preheated oven for 8-10 minutes. Remove the lamb out of the oven, cover loosely with aluminum foil and let it rest for a few minutes before serving. .
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Serving suggestion: a side boiled baby potatoes, seasoned with butter, salt, pepper and fresh dill. Add fresh veggies as desired. .
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#foodiefriday #freshdinnerideas #crossfitkblock #kblockohana

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Location

Telephone

Address


46-217 Kahuhipa St
Kaneohe, HI
96744

Opening Hours

Monday 14:00 - 19:30
Monday 05:00 - 10:00
Tuesday 14:00 - 19:30
Tuesday 05:00 - 10:00
Wednesday 14:00 - 19:30
Wednesday 05:00 - 10:00
Thursday 14:00 - 19:30
Thursday 05:00 - 10:00
Friday 14:00 - 19:30
Friday 05:00 - 10:00
Saturday 08:00 - 12:00
Sunday 09:00 - 11:00
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