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.
-Written by KC
New Beginner's On-Ramp program Instructor Andy Russel
Beginning in October, Coach Andy will begin to coach the CrossFit AllStar On-Ramp. This program has been very dear to my heart, it's evolved into an amazing program that guides complete new-bes to CrossFit, and to our facility. The program is mandatory for beginners, and passing of the written exam is required to graduate. Graduation gives you the ability to purchase membership at our box. Coach Andy has been in training over the last month to take on teaching the program. He also comes to us with many pre-existing certifications including CrossFit Level 1 Trainer Certificate, CrossFit Gymnastics, CrossFit Mobility, CrossFit Endurance, and also has a 300 hour yoga training certificate. Additionally, he a MovNat Combatives Certification, and is a MovNat Level 2 Trainer. More on Andy will be added to the Coaches page soon. We are excited to have Andy teaching next month's October On-Ramp and adding to the evolution of the CFAS On-Ramp Program! Photo Above: Andy teaching the Med Ball Clean in the CrossFit AllStar Beginner's On-Ramp course.
On-Ramp participants learn the rope climb at our Waimea Hawaii CrossFit BOX!
Frank Bono visits from FRANCE!
Krysti works on her squat in CrossFit Kids class while Max performs push ups
Workout of the Day in CrossFit Kids
Skill: Kipping Pull Up and Pull Up
WOD: "Lil Cindy"
10 min AMRAP or till tired
5 Pull Ups or progression
10 Push Ups
Workout of the Day adults option A or B
We'll still have the Lurong Living Paleo Challenge WOD #1 tomorrow, and an alternate WOD as well.
-Written by KC
So every once in a while I get something on video that I can't help but share. You know how I coach you to keep the bar close? ...well this was the closest I have EVER got the bar to my face...WHAM! I'm fine. Really.
Teen class was pumping today! Such a great spirited group!
Workout of the Day
The Lurong living WODs will be performed in the box over the next week and a half. Everyone will get a chance to do the WODs, those that signed up for the Nationwide Lurong Living Paleo Challenge will need to submit their scores soon!
CFAS Lurong Living Paleo Challenge participants: WOD 1 will be offered on Wed., Thursday, and Friday this week at the box, along with an alternate WOD if you've already completed WOD 1. PLEASE come into the box to compete and submit your score. If you need special arrangements you must contact KC. Hover over picture at right and link over to Lurong website!
It's not every day we get to WOD with a visitor from FRANCE! (Franc is in the middle next to KC) Awesome 11am class today! Becky even brought Paleo breakfast cookies if you weren't there I can honestly say you missed out! Check our Facebook page for the recipe!
Kids Class works on grip and kipping pull ups today!!! These kids make great monkeys.
11am class extra credit Med Ball toss Tabatas!
Squat drill taught to me by Kelly Starret, the challenge is to keep the torso upright while holding the squat, and to use torque on the knee and arm to crank yourself into correct positioning.
Workout of the Day