"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

« 9/13/11 Fun Filled Day of Gymnastics, Tabatas, Running, and Kids! | Main | 9/11/11 Sunday AllStar Olympic Weightlifting Club »

9/12/11 Beautiful Waimea Day at AllStar

5 AM crew threw down 'Cindy' this morning! BAM! After a sprinkling of CrossFit warm up movements, Josh coached us on some great rowing drills. Then it was go time! Oh YEYA!

John Clay shared with us today, that he couldn't do pull ups when he first started training with us, now he does 5 in a row. POW!

Blessed with a gorgeous view on the rower, a piece of Heaven.


AllStar special guest Kip joins us from CrossFit 808 in Honolulu!

Warm Up

500 m. Row

3 Rounds:

10 Ring Rows

10 Overhead Squats

10 DB Side Twist (ea. side)

10 Steps Walking Lunge

5 Hand Release Push Up


Handstand/ Adho Muka Vrksasana

-Dominant Kick up

-Non-dominant leg kick up

-Legs together kick up



5 Pull Ups

10 Push Ups

15 Squats

AMRAP 20 min. (As many rounds as possible in 20 min.)


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