"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


9/11/13 Deadline to register for Lurong Paleo Challenge is 5 Days away!

-Written by KC

Get in on the action and be part of this life changing nutrition challenge with daily accountability, leaderboards and workout, scaling divisions, and nutritional guidance. Nationwide!! Must complete workouts at a participating registered CrossFit Affiliate and WE ARE! 

 A tesimonial from Becky who participated in last year's Lurong Paleo Challenge:

I was fresh out of the CFAS on-ramp course when I decided to sign up for the Lurong Paleo Challenge last year. I had never really "worked out" before and I knew that my daily nutrition was not where it should be. I signed up for the challenge as a way to be held accountable for making a life change that I knew I wanted and needed. It was a great way to make and achieve goals, to see awesome measurable results, and to learn so much more about nutrition and how it goes hand in hand with your workouts and overall well being. It was challenging and I had to push myself but the support at Crossfit Allstar is amazing and the whole box was cheering me on throughout this journey. I can honestly say that the challenge changed my every day life and I look forward to the Lurong Paleo Challenge 2013.  -Becky Adams-

share on Twitter   Like Reminder - One Week Left To Register! on Facebook   comment on Reminder - One Week Left To Register!
1 week left to register for the 2013 LuRong Living National Paleo Challenge!


Workout of the Day Courtesy CrossFit Invictus

Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg 
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds
In teams of two, partners alternate rounds to complete four sets each of:
Row 250 Meters
25 Kettlebell Swings




8/9/13 & 8/10/13 Teen CrossFit & Youth classes

-Written by KC

HPA busses almost 20 students to our facility on Monday & Wednesday 3:30-4:30pm, we've also got some student form Parker School as well as Kanu. Forging the future of fitness!

Workout of the Day 9/9/13 Courtesy CrossFit Invictus

Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

9/10/13 CrossFit Kids ages 5-12 Tuesday & Thursday 3:30-4:15

Workout of the Day 9/10/13 Courtesy CrossFit Invictus

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 10/6 Strict Handstand Push-Ups
Minute 2 – 15/10 Stationary Dips
Minute 3 – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)



8/8/13 Blake's Birthday WOD & our Kupunas!

-Written by KC

Thanks to Sara Colket for this wonderful Slidshow of our Kupuna Class!

CrossFit AllStar Kupunas - Kamuela (Waimea), HI - August 8, 2013 from Sara Colket on Vimeo.

Blakes Birthday Workout!

10 CrossFit Girl Workouts, 5 min. AMRAP each, 1 min rest between, 59 min. total. UNFORGETTABLE HAPPY BIRTHDAY BA-LA-KAY!!!!!



Do not let anyone tell you different...size does matter! (portion size that is)

Your W.O.D is not done when you leave the Box…rehydration, refueling and rest are KEY to replenishing your bod so you can kill it at the next W.O.D ....From our Recipe Box, to your inbox, get all AllStar has to offer.


9/5/13 Veteran's Day Memorial WOD 21 CFAS Athletes perform 'Hotshots 19'