"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



Homebox girl Cheryl Brost in the 2012 CrossFit Games!


I would like as many people as possible to enter the Open!!! Even if you think, "I'm not ready for something like that" THINK AGAIN! You might just surprise yourself! If you are unable to perform some of the workouts you scale it, and just leave that weeks submissions blank, and submit scores on our 'In House AllStar Leaderboard' no problem!

The CrossFit Open, a worldwide online CrossFit competition!

The CrossFit Games season is finally HERE! It will start with the 'CrossFit Open', a world wide CrossFit competition that is 5 weeks long, with 1 workout announced per week, with a requirement from anyone entered in the competition to perform the workout and submit scores online. All workouts must be validated by a Judge and performed at home and submitted by video, or at an affiliate like CrossFit AllStar. If you participate, your workouts need to be judged by a registered judge who has passed the online course. 

NEED FOR JUDGES (who can or do not need to be competitors)

PLEASE TAKE THE OPPORTUNITY TO TAKE THE JUDGES COURSE! It's a great fun way to learn more about CrossFit! It's like going to CrossFit College! The course can be found athttp://games.crossfit.com/ When you pass please bring in your certificate or email me a copy and i'll print it out at the gym. I'd like to post all our registered judges certificates! Go for it!

How to Register?

Register for the CrossFit Open by clicking HERE and going to CrossFit.Games.com. You will then have the option of selecting an affiliate, that is when you choose CrossFit AllStar if you are going to perform your workouts here and want us to validate them. Then you can make your athlete profile! IT'S ONLY $20 TO BE PART OF THIS! CHEAPER THAN A DINNER OUT AND A MOVIE! And you'll get 5 weeks of events, motivation, and comeraderie! It's a great deal!

It's very easy to register, and if you do you will have access to all the leaderboards, videos, articles, and be able to participate in the CrossFit Open!!! It truly is available to everyone, and there are different age divisions as well. Keep in mind, if you cannot perform a workout because of movement standards, or if the weight is to heavy, just do not submit a score for that week and try again the next week, it's that simple. 


This year I have registered an AllStar Team. If you would like to be considered to be on our Team at the Regional Competition, should we qualify, please choose to do so on the CrossFit Games website under your Athlete Profile and choose AllStar Team. You will need to do this ASAP or at least by the time you submit your first score as we are not allowed to add people on after Monday, March 3rd. There is not limit to how many athletes we can have on our team during the Open, basically the top 3 female and male scores will contribute to our team. If you'd like to have your score contribute please choose to be on the AllStar Team!



When do I do the Workouts?

The workouts will be posted weekly on Thursdays at 3pm. Our gym will be hosting the workouts on Thursday afternoons in the 4:30 & 5:30pm classes, as well as in ALL Friday classes. There will always be an alternate workout posted if you had already complete the Open workout for that week. Second attempt workouts can be performed on Sundays between 11-1pm we are using the Olympic Weightlifting slot for this purpose for the next 5 weeks. If you come to do Olympic Lifting on Sundayyou can lift but you'll need to give the 'right of way' to the Open athletes performing their workouts. I'll be present to help manage. 

Please let me know if you have any questions about any of the above. If you are at all on the fence about entering the CrossFit Open, I would say go for it. You honestly don't need me to hold your hand through this, it's a piece of cake to register, and if you have been training at AllStar regularly, you are ready, so I have confidence in you all that you will do just fine. You have absolutely nothing to loose, accept maybe $20 if you register then don't compete, which I hope you won't be that person!!!! At least help be a judge if you can!!! Just do it!

There's some great additional reading on the CrossFit Invictus website about the Open find it HERE. While you're there, browse the website for other helpful articles and tips! Owner CJ Martin is Cheryl's coach, we follow the programming found there, and our box is heavily influenced by this work. Something to check out!

CrossFit Games RULEBOOK can be found HERE.




2/24/14 Kanu Wahine visit and CrossFit Open Starts Thursday Stay Tuned!


2/23/14 Progenex Day: Monday March 3rd!

-Written by KC

We're HAPPY to announce....

Monday, March 3rd, will be Progenex Day at CrossFit AllStar! Hawaii Sub Progenex Rep Jay Hamada, will be at CrossFit AllStar all day and during the 5am, 8:15am, 4:30pm & 5:30pm classes! He'll have all of the Progenex flavors ready to sample and possibly some free goodies to! It's a perfect time to ask additional questions about the product. 

Our very own Cheryl Brost, sponsored Progenex athlete will also be around during Open Gym time on Monday from 10-12pm during her training session to tell her Progenex story and answer questions as well. Both Cheryl and I, as well as the other coaches here use the product as a recovery system to help build and repair after workouts. Come learn more and sample on monday!

A little more info about our visitor, Jay Hamada! 
Shown below at the AllStar Round-Up 2013

"I'm 31, born and raised in Hilo.  Became a Police Officer in 2007 and moved to Kona after the academy in 2008.  Started CrossFit 2 years ago at CrossFit Kona as a way to stay fit (perfect for my short attention span).  Now I'm really enjoying the competitive side of CrossFit (since I'm super competitive by nature).  I got connected with Progenex last month with the title of Hawaii Sub Rep, basically assisting all the Hawaii boxes by doing Progenex Days and hopefully more events down the road.  It's a new position so we're kinda playing it by ear right now.   So now there's someone local to assist the boxes in Hawaii and make sure they get same attention as the boxes on the mainland."

Mahalo Jay! We look forward to spending the day with you at CrossFit AllStar next Monday!

Workout of the Day



2/21/14-2/23/14 Sausage Pick Up by Monday Please! Mahalo for your support!


Hydrate or die...this is a rehydration project.

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.