"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


9/25/13 & 9/26/13 New Attendance Record!

-Written by KC

We set an attendance record for our box on Wednesday 9/25/13 of 62 Athletes (20 of those are teenagers!) attending classes, Open Gym times, and/or private trainings! Not bad or a small town! Keep up the great work gang!

New CrossFit AllStar KIDS shirts coming soon in kids sizes, woman's T-shirts, and Unisex Tank Tops all American Apparel and printed by LifeasRx.

Breakfast idea: Kale Salad with Smoked Salmon and Balsamic Vinegar with Olive Oil. Simple!!

Workout of the Day 9/25/13

Workout of the Day 9/26/13




9/24/13 CrossFit Kids on Bars & Rings


9/22/13 AWESOME visitors! PR's & Paleo Potluck!

-Written by KC

I think I might be one of the few people in this world who absolutely LOVES Mondays!!!

It's the start of a new opportunity to work hard, be better, and live life! I was blessed today with some great visitors from Arizona, Ray and Angelica accompanied by Mia from California. Daren also came to WOD at AllStar for the first time today, he's a dear friend of the Brosts from CrossFit Eugene where he's a lead coach, musician and all around amazing guy I'm told! AND the Brost's dog Lexy finally arrived (see the mini-bulldog in the center!) If you haven't been into the box lately stop by! There's always new faces and lot's of action!

AllStar Athletes doing great work on Lurong Paleo Challenge WOD#2

Chris Matute get's top score of the day on our Round-Up test WOD: 1:00 for the Burpee Box Jump Overs, and 185# Barbell Complex!!! AND he hardly CrossFits lately, sticking with his Oly & Strength Routine with Spencer Arnold thru Outlaw! GO CHRIS!

The fuzzy image below is the perfect shot to represent last nights On-Ramp graduating class of September 2013! We had so much fun we couldn't see straight! What a night of laughing, sharing, and great test scores on the written exam! GO CLASS! Next On-Ramp begins October 3rd contact me for details!

Lizzy takes the written test below, and receives her graduation certificate above! GO LIZZY!

Families come together to celebrate our newest group of On-Ramp participants! FOOD WAS AWESOME! Thanks so much for coming out ya'll!




Luxurious 'Paleo' treat that is not a cheat...technically. DO NOT FORGET PALEO POTLUCK TONIGHT MONDAY, 23rd @7:30.

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.
**TONIGHT September 23rd, at 7:30pm. Bring a paleo dish to share! This months On-Ramp class was smaller, a class of 4, so it would be great if our regular athletes could come show support for our new athletes! Come early if you want to cheer on the On-Rampers as they perform the Baseline WOD for the second time to see their improvements over the last 6 classes!


9/19/13 CFAS Beginner's On-Ramp Program Evolution

-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

15 Squats

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.