"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


AllStar Round-Up 4 BE PART OF IT!


New VIDEO released!

Please take a moment to watch a new video released yesterday about our gym’s annual competition, by our very own Sally Lundburg of Mahi’ai Creative. Click above to watch the video titled ‘Building Community- The AllStar Round-Up’. MAHALO to everyone involved last year, and special thanks to CFAS Athletes Brian & Fluffy Anderson from Rocking Chair Ranch without whom the Mystery WOD ranch run wouldn’t have been possible!

Round-Up 4 Registration OPEN

If you’re searching for self improvement, take advantage of the chance to be a part of the AllStar Round-Up. Competition makes us better, keeps up working hard, and give us a chance to test our skills, and GROW as athletes and people. I care about your progress as an athlete, and hope AS MANY of our CFAS athletes compete in the Round-Up as possible! This is how you get better! AND IT’S FOR ANY LEVEL there’s an Open Rx division, Scaled division (with lighter weights and modified movements), and Master’s division for 40+ years. We can also scale the workouts futher if needed, so PLEASE COMPETE IF YOU FEEL AT ALL INTERESTED! You may also take advantage of our NEW ‘Competition Training’ times (see  below).

If competition is not something you’re interested in, but you still want to be part of the event, please consider registering as a volunteer!!! For the last 2 years we’ve had 72 volunteers each year, and around 90 athletes participate. It takes everyone coming together to produce such a quality event, and we appreciate each person who volunteers their time and energy to be part of our team.

For more details, to register as an athlete or volunteer click HERE! GO FOR IT!!!!


NEW COMPETITION TRAINING TIMES! Tuesday & Friday 12:00 noon to 2:30pm (sometimes longer)

Wether you're planning to compete in this year's AllStar Round-Up or not, we want to invite you to our new 'Competition Training' time at CrossFit AllStar. Lead by CrossFit Games Athlete Cheryl Brost (2010, 2011, 2012, 2014 2nd Place Master's 40-44 Div., 2015 4th Place Master's Div. CrossFit Games Athlete) she'll be delivering Competition Programming so you can train along side her and get tips and competition strategies just by being there. I've learned much of my own strategies for competition directly from her by training with her in the past. You'll also be working out with our very own Coach Albert Police (2015 CrossFit Games Masters 45-49 Div.) who also offers his own host of competition strategies. TO OUR COMPETITORS PLEASE TAKE ADVANTAGE OF THIS NEW OFFERING!!!! Non-CFAS Members who want to take advantage of this offering always welcome to pay drop in fee!


Please join us for the ‘Double Baby Shower’ for our pregnant MAMA CrossFitters Becca & Stephanie along with the Dad’s to be Tyler and Dr. Pete!!! This saturday, October 10th, 4:30pm at the box! Becky Adams, Kelly Muragin and KC Stallsmith have come together to plan CRAZY CROSSFIT FUN FOR THE WHOLE FAMILY like you’ve never had at a baby show before....including  ‘MEN’S ONLY pregnant WOD’ , ‘Spit a pacifier for distance’, Pinata for the Keiki, and a surprise AMWAP (As Many Whoppers As Possible)! The gym will be supplying bottled water, paper goods, and PAU pizza! Please bring a dish to share, or your BYOB at your own risk:) If you received and E-vite please RSVP yes, or no which will help us plan seating and food. MAHALO!!!!


Barbell Rodeo Oct 3rd!


Register Below or follow the link!

T-Shirt FUNDRAISER helps offset the cost of our required competition gear! Need not compete!



NEXT BEGINNERS ON-RAMP STARTS SEP. 8TH! Discount for past members!



Aloha AllStars!

As most of you know, or may not know, our USAW Weightlifting Head Coach Wayne Hess recently qualified for the IWF (International Weightlifting Federation) Master's World Cup and is currently in Texas getting ready for his competition this coming Thursday!

We'd like to celebrate and support Wayne here at home with a...





Hope to see you all at the box bright and early! As always, call if you have any questions!
Go for it and have fun Coach Wayne!


Coach Wayne Hess competes in Texas at IWF Master's World Cup

Aloha AllStars!

We're very happy and proud to announce Coach Wayne will soon be departing for his IWF Master's World Cup Weightlifting competition in Texas! Additionally, Wayne recently passed the USAW course held at our gym and is now an official USAW Sports Performance Coach in addition to his CrossFit Weightlifting Attendance Certificate. Please read the attached interview so you can learn more about what this experience will mean for Coach Wayne, and how we can best support him! SUPER EXCITING! And for our athletes, classes he coaches will go on as scheduled while Josh Stallsmith will be substitute coaching at Hawaii Island Barbell Club in Wayne's absence. It's very exciting to think about how our entire community will benefit from the experiences Wayne brings back with him from the competition! We're so proud of you Coach Wayne!

Interview with CFAS Coach Wayne Hess,  Age:38

Competition preparation for IWF Masters World Cup

Location: Dallas, Texas at the Hilton Anatole

Date of the Competition: August 9-13 2015

What is your motivation to compete in this event?

I decided to enter this event to see how I would fare on an International stage.  I have only competed in
one event prior to this, the HIBBC Barbell Rodeo held at Crossfit Allstar, and thought this would really
test my preparation and mindset.  This event is usually held outside of the US and is probably a once in a lifetime chance for me to compete in.  It’s for competitors 35 and over and I can compete with athletes
more my age. 

What has your preparation for the competition been like? (How long have you prepared, what kinds of workouts , length of training, nutrition…)

I began training for this event since April of this year.  I had just finished rehab for an injured shoulder
and back.  Those injuries kept me out for 4 months with little to no training going on.  I received the
email about qualifying for the event and decided to go for it.  Since then I have been on 3, 4-week cycles.  As of now I am in a 3-week prep with a 2 week taper right before the event.  I am training 5 days a week, 3 heavy days and 2 light technique days.  My weakest links are my legs, so there were a ton of squats, but tailored more for an older athlete like myself.   I also did a lot of pulls in both lifts to strengthen by back and core.  My workouts typically last 2-3 hours with rest dictated on how my body feels.  The most important thing was to stay healthy and injury free.

In the beginning I ate a lot to support the loading of my workouts, basically feed the muscles that you
are trying to grow.  I eat fairly well already but now have made my portions smaller and cleaned up my
carb intake, although I still eat ice cream to treat myself.  I’m right on schedule in order to make the
85kg/187lb weight class.

Who has been your main support as you’ve trained?  Who would you like to thank?

First and foremost would be my wife Carolyn and my kids.  Carolyn supported me from day one with this journey.  She assisted me with working out, equipment needed, diet and helping me with mental
toughness.  Spencer and Taylor have been understanding of my training schedule and support me 100%. 
My parents have also been really supportive and my father is actually flying up with me to support me
while up there.  Next would be Chris Matute my coach.  Along with Carolyn, he convinced me to enter
the event.  The deal was if I entered, he would have to come and coach me up there and he has stuck to
his word and will be joining me in Texas.  Chris customized my workouts to deal with my injuries and
also tailored it for a Masters competitor.  I must thank KC and Josh Stallsmith who allowed me to join
the family at Crossfit Allstar and trusted me to take over Hawaii Island Barbell Club.  I would also like to thank all the coaches and athletes who cheer me on during training and EVERYONE who has donated
recycles to help me with expenses. 

Anything else you would like to share?

I would again just like to thank everyone who has helped me with this journey.  From my family,
everyone at Crossfit AllStar, and to Alika Ho'omana and Chris Choy from Crossfit Kona for letting me train with them, to all the other boxes that have sent me well wishes and good luck aloha vibes.  It shows how much weightlifting has grown here on the Big Island.  The support is overwhelming from the entire CrossFit and Weightlifting ohana here on the Island.  I plan to have fun, embrace the moment and opportunity given to me and most importantly, bring back the experiences I learn there to help with my coaching of our athletes.  Aloha to everyone!!!!!

AND ALOHA TO YOU COACH WAYNE!!!! We'll all be thinking about you and sending you positive thoughts when you are in Texas and can't wait to hear about your experience when you return! Safe travels and HAVE FUN!

If you'd like to send Coach Wayne Hess a personal message he can be emailed at Wayne@crossfitallstar.com