"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 



The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii


AllStars shine bright at Kona Summer Showdown

by Elin

Amazing turn out for the Summer Showdown hosted by CrossFit Kona.

A great time was had by all who participated, cheered as spectator, and volunteered at the Summer Showdown last weekend.  It was a wonderful event filled with lots of laughter, community, and good hard work.  Our Big Island CrossFit community events are an experience not to be missed!            
Each event amplifies the core values of CrossFit that we all enjoy by allowing athletes of all levels and abilities participate in the action. Compete, volunteer, or help to support our island athletes by helping to cheer them on, there is action for everyone.

AllStars represent!

CrossFit AllStar had 4 athletes help fire up the competition and each represented our Box with athleticism, spirit, and humility. We are all so very proud!

Our fearless leader...prerfect example of grace in powerful movement 
Our resident Dr. Al going head to head in friendly competition with Mesepa Tanoai from CrossFit Kona.

CrossFit AllStars Danny Adams killing it on the bench press.

Our newest athlete to the Box, Crimson, showing up to compete after only two weeks of training... AllStar represented the event on all levels... Spectators, judges, athletes, volunteers, and coaches...



















AllStars DOMINATED the final WOD, each taking first in the final heat of their division earning each of them a podium position. Al Police 1st Masters Men, KC Stallsmith 2nd Womens Open, and Crimson 2nd Mens Intermediate.




























9/6/14 Mahalo to everyone for showing up on Day 1 of the Summer Showdown! Good fun to be together outside the box! Mahalo CFAS coaches for helping so much today, and extra stars to Josh, TJ & Lisa Thatcher for volunteer judging! Day 2 Sunday begins at 8:30am and runs all day! Come on down! 


9/4/13 AllStar KICKSTART begins this Monday Sep. 8th, 6:30pm!


9/3/14 Sonja Before & After 10 months of optimal nutrition and CrossFit!

Written by Sonja

...taking that huge step to join Crossfit has been truly AMAZING!! -Sonja

50 Pounds lighter...Sonja's Before & After...and she's still going!

Please enjoy this wonderful share by Sonja, a regular at our mid morning classes. She also bring's her grandson Aiden to CrossFit Kids class! We love you Sonja!

Sonja's story:

I began this journey with changing how I fueled by body.  The “Eat Right for your Blood Type” by Dr. Peter J. D’Adamo has worked amazingly well for me.  The first twenty pounds seemed to “fall” of when I eliminated most starches and wheat.  But I asked, “What’s the next step to getting healthy?”  EXERCISE!!  So I started walking 30 minutes three times a week, which was good but didn’t address muscle tone and overall fitness.  This is when I “discovered” CROSSFIT ALLSTAR.  I have a good friend who was doing Crossfit but I was no where near her level of fitness and I’d heard all the stories about how extreme Crossfit was so I wasn’t sure I should even try to go that route.  Well, with the encouragement of my friend, taking that huge step to join Crossfit has been truly AMAZING!! 

KC runs the most incredible Crossfit box where everyone is welcome and encouraged to do his or her best. “Effort is honored”.   Modifications to exercises and WOD’s (Workout Of the Day) is always available and the norm for me.  While others may be running further, lifting more weight, doing more reps I always feel successful and others are encouraging.  I leave the box with positive about others and myself.

SO…. now after four months at Crossfit and continuing on with my food plan I have lost 50 pounds and feel great!!  I could have said, “I’m too old”, OR “but I have two artificial knees”.  I’m so glad I didn’t! 

Thanks to everyone, (family, friends, and Crossfit buddies), who have supported and encouraged me during this journey.

Above: Sonja in class TODAY, balanced, brave, and beautiful!!!
Below: Sonja in her beginner course when she first began her CrossFit Journey and started with the right attitude of "I CAN do this!" You can see that her attitude and consistency with great nutrition and showing up for CrossFit class she's dropped even more weight! We're very proud of you!



9/1/14 Labor Day Blessing & 'Hotshots 19' 

Written by KC

Great to see you all at the box today for the Labor Day WOD 'Hotshots 19' and remember the firefighters who lost their lives in the Summer of 2013. We honor all of those who serve for us. Well done folks, that was a big one!

“Hotshots 19” Hero Memorial WOD

WHAT is a “hotshot” 

interagency hotshot crew (IHC), or simply hotshot crew, is type of handcrew of 20 firefighters specially trained in wildfire suppression tactics. Hotshot crews are considered an elite group among wildland firefighters, due to their extensive training, high physical fitness standards, and ability to undertake difficult, dangerous, and stressful assignments.  They often respond to large, high-priority fires and are trained and equipped to work in remote areas for extended periods of time with little logistical support.

When not on fire assignments, the crew performs project work such as prescribed burning and fuels reduction.

Living conditions while on assignments can be primitive. Fresh meals, soft beds, and regular showers are not to be expected. Field assignments away from home can last several weeks with daily work shifts averaging sixteen hours, but sometimes extending up to 48–64 hours. Sleep deprivation is common, as is routine exposure to dust, smoke, poison oak, extreme weather (both heat and cold), and other environmental hazards.[

Hotshots' crew vehicles become their homes during the peak fire season, when Hotshots may rarely spend more than two consecutive days at their own station. These vehicles, also known as Crew Hauls, Buggies, Crummies, or simply the Box, carry Hotshots along with personal gear, tools, and everything else necessary to make the crew self-sufficient for several days.

 On June 30, 2013, the Prescott Fire Department's, Granite Mountain hotshot crew perished in the Yarnell Hill Fire near Yarnell, Arizona. Nineteen of the twenty members of the crew were killed when their escape route was cut off by an approaching fire, all nineteen entrapped members of the Granite Mountain Hotshots deployed their fire shelters.[13]

Wildland Firefighters killed were:

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23



Beautiful blessing by CherylAnn Niau MAHALO NUI!!! She blessed all the equipment and all of us! And great group for the WOD! We even got Cheryl Brost back in the box! Such a great day!!!