"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

« 9/11/11 Sunday AllStar Olympic Weightlifting Club | Main | 9/9/11 »


Warm Up

6 Hill Sprints (2@50%, 2@75%, 2@100% effort)


For time:

25 Walking Lunges

20 Pull Ups

50 Box Jumps (20")

25 Ring Dips

20 Knees to Elbows

30 Kettlebell Swings (2 pood/ 1.5 pood)

30 Sit ups

20 Hang Squat Cleans (35 lb. DB/ 25 lb. DB)

20 Good Mornings (45/35)

30 Wall Ball Shots (20/14)

3 Rope Climb Ascents (Sub. military ladder/ 30 ring rows)

Followed by 30 minutes of YOGA

Everyone finished, and good times had by all!

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