"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


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.



9/18/13 'Triple Teaser' Lurong WOD #1 & bar to the FACE!

-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!



9/17/13 Franc from France, Kids 1 Arm Bar Hangs, Super Squat Form, & Partner WODS

-Written by KC

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



9/16/13 'The Chief' and visiting coach Mona from CrossFit Big Island in Hilo!