"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


4/27/15 Special Olympics Powerlifting Area Meet this Saturday May 2 at CFAS 


SO PROUD OF OUR GYM! We had 5 CFAS teams on the podium at Double Trouble event!

TEAM RESULTS: Zoe & Troy win First Place in Coed scaled division! Blake & Danny win Second Place Mens Rx! Becca & Waimea win Second in Coed Scaled! Tyler & Zach win First in Men's Scaled! KC & Al Police win Second in Coed Rx! Iris & Lora give it all they've got in every workout! Lena & Malia rock with NO LIMITS! Johnny & Dani work hard together and have fun! Trevor & Mana go all out in Men's Rx!

What a awesome day to be together at this amazing partner CrossFit Competition at Pohaku Strength & Conditioning in Kona.

One of the biggest highlights of my weekend was watching our two youngest competitors, forward Stallsmith and Spencer Hess ages 13 and 14, working together and competing right alongside grown men! They were so impressive that the entire community there showed support and it was awesome to see what they can do at their age! More to come for those boys!

MAHALO to all the CFAS Ohana that made it out to show support! MAHALO to our CrossFit Allstar coaches who put in extra time to prepare the athletes! MAHALO to our hosts Andy Hubner and Dana Wait!

GREAT JOB CFAS COMMUNITY! Enjoy your accomplishments!

-Coach KC


4/4/15 FUN Easter Beach Workout & Congrats to Nic & Kel who tied the knot today!


EASTER BEACH WORKOUT APRIL 4th, 8:30am at Hapuna Beach (Kona side)


3/23/15 READ AllStar NEWS! Raising the bar on fitness!

AllStar News: Raising the bar on fitness

Please take a moment to read these updates!


AllStar Keith Tallet gets some monkey time in before class.

Miss you

If you haven’t been to the gym in a while, please know that you are missed, and it’s just not the same without you. We look forward to your return and support you in your goals. I look forward to seeing some of you in class really soon!!!!

Easter Holiday Schedule

SATURDAY, APRIL 4TH CLASS WILL BE HELD AT 8:30AM AT SPENCER BEACH PARK! Bring your family for a beach WOD! Stay tuned for details but mark you calendar! This will be an event not to be missed! 

Easter Sunday:Barbell Class WILL be held like normal!


Double Trouble Event April 11

We have over 10 TEAMS from CrossFit AllStar entered in the Functional Fitness competition Double Trouble in Kona at Pohaku Strength and Conditioning on April 11. PLEASE come down to support our teams and our box and all the athletes! GOOD FUN!!! Don’t miss it!


CrossFit Kids CONTINUES through Spring Break!

AllStar Staff

I’m happy to report that the coaching staff and Round-Up Committee at CFAS earned a night’s stay at the Hilton Waikoloa in early February for being such an awesome team! The coaching & Round-Up staff work HARD and deserved some time to relax & bond together. This brings us closer as a coaching team to serve you better.

Additionally, all CFAS staff have been in a peer review process for the month of March, so you might have observed some of the coaches sitting in class and evaluating other coaching staff. Again, this is just one way we can all be better, in order to serve our athletes the best we can!


Cheryl and Al wait for the clock to start them off suring the Open.

CrossFit Open

Our Kupuna CrossFit commercial(made by CrossFit Headquarters about our box) was the first commercial to be aired LIVE during the first week of the CrossFit Open during the live announcement. This was, by far my proudest accomplishment as a box owner so far! It was like having a commercial at the ‘Superbowl of CrossFit’ where tens of thousands of people must have seen it and now know anything is possible at any age! And I had no idea they were going to show it! It was a total surprise! If you havent seen the commercial the CrossFit Headquarters made about our Kupunas, click HERE.

Congratulations to everyone who registered for the CrossFit Open 2015 online. I’m extremely proud of your efforts! I’m also very proud of those who did not sign up, but who are participating in the workouts in class. It’s not easy to be judges on your workout, or to be the one to judge! You’re all learning so much in this process and i hope some of you will register next year if you didn’t get a chance to this year.

And a special congratulations to AllStars Coach Albert Police and Cheryl Brost who have consistently been sitting at the top of the leaderboard for the last 3 weeks while competing in the Open! This means that both Cheryl and Al have been ranked #1 in Northern California during the Open, and at the top of the leaderboard worldwide. They still have 2 more workouts to go  in the Open, to make top 200 in the WORLD and move on to the ‘Master’s Qualifier’ which will be 3 additional workouts that will need to be performed in one weekend, narrowing down the playing field to just the top 20 Masters athletes in the world moving on to competing at this years 2015 CrossFit Games in California this Summer. WE ARE ALREADY VERY PROUD OF BOTH OF YOU! AllStars, be prepared to head to California this Summer if you’d like to see these two compete at the CrossFit Games when they qualify!!! Plan ahead! It would be so wonderful to have support for them at the Games! WHOOT WHOOT!


Cheryl recovers after giving her all during the Open.

New Mobility Gear

Indian Clubs will now be incorporated into our mobility and maintenance sections of class (those things that look like jugging or bowling pins!). This is another way we’re trying to serve you better, and improve the health of your shoulders! The benefits of Indian Club swinging include:

Increase in: Dynamic Range of Motion & Neuromuscular Efficiency

Correction of: Muscular Imbalance

Improvement in: Arthrokinematics (the motions of joints in the body) & Muscle Actions. Also improves Ambidexterity, Rhythm, and Timing


New Open Gym times

Open Gym with Crim is on Tuesday & Thursday nights from 6:45-8pm.    Come on down for some extra training time to work on skills or strength. Crim can help guide your session or supervise your work if you’ve got your own program. For those folks struggling to find time to come to class, these late night sessions could benefit YOU! Give it a try!


Cleaning...and i’m not talking about Barbells!

CFAS isn’t ‘just a gym’. CFAS represents community, effort, and  excellence. Some gyms might let dirt, grime, and holes in the walls define who they are, but that’s not us! Please continue to assist with the cleaning of your equipment (barbells, med balls, pull up bars..etc) with the spray bottles of denatured alcohol and antibacterial Norwex cloths provided. Additionally, we’ve started sanitizing (bleaching) the foam rollers and lacrosse balls on a weekly basis. Coaches have also increased cleaning performance by blowing and mopping the floors after every class. Many hands make light work and I thank you in advance for your continual help cleaning your equipment.


Foster Youth at CFAS

Special Populations Programs

I am beyond excited to announce how many programs we now offer at CFAS that benefit Special Populations. 3 weeks ago, I went to Honolulu to acquire my Special Olympics Coaching Certificate and we now host a Special Olympics Powerlifting team right here at the box! Additionally, we continue to serve people with physical and intellectual disabilities by collaborating with the Brantly Center in Honoka’a. Participants come up twice a month to train at CFAS. Our TEEN program with HPA is thriving this Spring. And our Kupuna Program continues to set the bar for elder fitness. The Kupuna athletes break records WEEKLY because they are the only athletes doing what they do in the world. TRUE ALLSTARS! Scholarship students from the We Empower Youth program re cently finished up their 3 month CrossFit Kids scholarships, with a cover story to be coming out in the North Hawaii News in the next 2 weeks be sure to look for our students! We also had a group of Foster Youth from the YES (Youth Empowerment Success) program tour the gym and do a workout!


Special Olympics athelete Kalei

Aerial Fabric Classes

We were excited to host an almost sold out Aerial Fabric class last 2 weeks ago with visiting instructor Danielle Cohen from Honolulu. We will be continuing to offer Aerial in the future so stay tuned for details!


KC and teacher Ronja

New Window Cleaner

AllStar Athlete, John Kennedy will now be cleaning the windows at the box twice a month. It would help us out greatly, if you can gently remind your children to assist keeping the windows clean by keeping their hands and face off if possible. Additionally, sweaty backs leaned up against the windows create an unpleasant environment for those around the box so we ask that you be mindful and assist us with keeping the windows clean as possible in between Johnny’s cleaning schedule. If you are looking for a professional window cleaning simply call John Kennedy at 808-990-1318


Mother’s Day Weightlifting Event

Save the date...May 9th CFAS and HIBBC will be hosting an Olympic Weightlifting event at our box called ‘Snatch What Yo MAMA Gave You!’. The event will be for the Barbell community on our island to come together and have fun & compete, which makes us all better. The event is themed in honor of Mother’s Day and will raise money to donate to We Empower Youth for more CF Kids scholarships! I’ll send a separate email with more details as we nail them down. 



Kelly & Nic tie the knot!

AllStar Athletes Kelly & Nic will be getting married on April 4th, we wish you all the best for a happy and healthy marriage!

Kameich gets a visit from CFAS athletes while he recovers from a broken collar bone from a fall he had at his day home. He's doing great and in good spirits!

Seeking Business Sponsors

We’re seeking business sponsors to help support our Special Olympics, Brantly, & Kupuna program. Most of the work I do with these programs earn me little to no revenue, and to continue to make the programs viable and available we’ve decided to seek sponsorship. Your sponsorship will cover the cost of coaching, equipment, & operating expenses at CFAS for the Special Populations classes. Our goal is to acquire 3 sponsors for each program. Unfortunately, your payment is NOT tax-deductible because CFAS is a ‘for profit’ business. We can accept cash, check, charge, or set up AUTO-Pay. The sponsorship package details below:


Sponsors will pay $75 a month for the next 6 months (or $450 lump sum) to CrossFit AllStar in exchange for:


  • Your business logo displayed prominently on the CFAS website for the 6 month term.


  • Your business featured on our ‘Sponsorship Board’ in the gym at CrossFit AllStar (approx 8x10” for each sponsor).


  • Your business featured in social media posts about the Special Population classes.


THANK YOU TO JOHN ROTH OF HAWAII TRUST AND ESTATE COUNSEL for becoming one of our first 6 month sponsors for the Special Olympics/Brantly Center programs for people with disabilities. Let me know if you to would like to become a sponsor!

Josh and KC break ground on their new home construction project!

Only about 500 meters away from the Gym, Josh and KC will be building a new home over the next 12 months. This will bring us even closer to the gym! It will be a BUSY 12 months and we thank you all in advance for your support! MAHALO to Lena for heling to bless the land before the build!

That's all for now!

Be well, train smart, love life!

With appreciation,

Coach KC