"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

CrossFit AllStar Kids Program

Program Description

CrossFit Kids (CFK) combines gymnastics, body weight calisthenics, and weightlifting elements to develop capacity across ten general physical skills: cardio-respiratory endurance, power, strength, stamina, speed, agility, flexibility, balance, accuracy, and co- ordination. Additional elements that encourage bone density development, cross body movements and exercises that involve the vestibular system are also incorporated. Children and teens have a greater opportunity (relative to adults) to maximize their physical skills when exposed to this stimulus during years of peak development. The elements are combined to keep children engaged and entertained, while teaching them proper movement technique and creating a broad athletic foundation. Nutrition is also discussed as the basis of athletic performance and health within a supportive community. For CFK, it is imperative to pair fitness and fun, to create a lifelong love of health and fitness for our children.

CFK is an evolving program, where new concepts are investigated, implemented and evaluated. CFK is a progressive program oðer- ing classes in the following age groups: 1) Preschool (ages 3-5); Kids (ages 6-12); and Teen (pages 13-17). Following this, teenagers matriculate into adult CrossFit classes or “Main page CrossFit” (following CrossFit.com). The class structure across the age groups is generally the same. Preschool and Kids classes include a warmup, skill work, a workout, and an exercise intensive game. Teen classes are similar, but sometimes include post workout study. Research has found there is optimal learning capacity of the brain for 20-40 minutes after exercise. 

Expectations and Parental Support

Kids may attend as often as they can and want. If your child has a sport practice schedule, please speak with a CFK trainer to evaluate their schedule. We have coached many kids who lettered in multiple sports while also attending CF classes. We recommend CF be maintained even during sport season; discuss a “maintenance” schedule with your trainer.

Please bring or purchase water, so that your children can stay well hydrated. Provide layered clothing for changes in temperature, and athletic shoes (flat converse style are preferred). Shoes must be tied normally. Jewelry, belts, etc. should be minimal.

Speak with the trainer to let them know how they may best provide care for your child. Especially let them know if there are any special needs or medications. Changes in health status should also be discussed. 

Weightlifting and Children

We receive many questions regarding safety and weightlifting for children. Weightlifting is both safe and beneficial for children whenproperlysupervised. 

Please visit CrossFit.com and CrossFitKids.com for more information about the program.

Nutrition for CFK

Body Composition is Not Changed by Exercise Alone

The benefits of exercise for children and teens on the impact of exercise on brain function, specifically learning and academics, continues to grow with ongoing research.

CrossFit/CFK is the optimal fitness program addressing ten general physical skills via a variety of functional movements performed at high intensity. However, without changes to food intake (both content and volume), physical progress - although may appear exceptional – will surely be muted relative to your potential

For the most part, children do not purchase their own food. Adults do. In this way, parents have a great deal of control over what kids and teens eat. You are instrumental in the health of your child to the extent that you do, or do not, intervene with their dietary choices. We highly encourage you and your child to investigate dietary options to support their optimal health. Follow the simple rules below.

Sane Nutrition for Kids/Teens in 150 Words

Written by Jeff Martin of Brand X

Our goal with kids is not to get them on the Zone or any other highly specific diet. Rather, our goal is to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts. For example, sugar is “bad”; protein is “good” and should be included in every meal; nuts and seeds are “good” fats; pasta, white bread, white rice, and even whole grains are not that good for you; colorful fruits and vegetables are good for you.

Look at your plate, make a fist, eat that much meat every meal. Next, turn your hand over and fill it with nuts and seeds, eat that much good fat. Fill the rest of your plate with fruit and vegetables. Fill your plate this way at every meal; do not eat more.

If you have any questions, please ask a CFK Trainer.

Information Courtesy of CrossFit Kids Inc.