"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


8/10/13 CFAS athletes perform '31 Heros' WOD 

-Written by KC

Is a year past more important than the next hour to come?

Photo above: Cheryl Brost & Travis Durant, 2 powerhouses in the box this morning at 6am performing '31 Heros' Team Workout

What a special day to be participating in the '31 Heros' workout. All athletes did an awesome job on this WOD today, Cheryl's climbing rope now WITH a footlock on the boot! Amazing! Both the 6am & 8:30am classes performed the 31 Heroes workout today. This workout was a big one, all the teams did amazing and worked together to complete as many rounds as possible in 31 minutes. This WOD can be performed as a fundraising WOD which we'll participate in the future. Good times were had by all, and we're fortunate we can perform this workout in honor of fallen soldiers as remembrance.

Video: Travis performing 8 Unbroken 155# Thrusters (And Cindy with a nice rope climb at the end to!)

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.



8/9/13 On-Ramp Beginners class learn the way of the bar



8/8/13 CrossFit New England Sara's 40th Birthday WOD!


8/7/13 New Friends at AllStar


8/6/13 Final WOD for Italian visitors. Arrivederci!

-Written by KC

Box owners Antonello and Laura from CrossFit Sabina in Italy join us in Gymnastics class for a final workout before leaving the Island

Cheryl Brost working on Bench press as Travis spots. This boot is not stopping her!

Workout of the Day

(Gymnastics class did the same conditioning work, but focused more on the skills of the rope climb and HSPU)