"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

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3/14/12 Front Squats & "Hanging Annie"

-Written by KC

Switching Annie

We switched up 'Annie' today and put in Knees to Elbows instead of Sit Ups, much more work! Loved it!

Below: 5am gang going for it. Liz showing her Front Squat, and Liz and her daughter Chelsea training together doing Knees to Elbows.

Workout of the Day

Warm Up:

Static Holds

Animal Soccer

2min. Handstands


Front Squat


Front squat 3-3-3-3-3 reps


"Hanging Annie"


Double Unders

Knees to Elbows


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