"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


WATCH AllStar Coaches Albert Police and Cheryl Brost compete in the 2016 Reebok CrossFit Games!

AllStar Coaches Albert Police and Cheryl Brost head out to the 2016 Reebok CrossFit Games to compete! YEAH!!!

I wanted to let everyone know how and when they can watch Coach Al and Coach Cheryl compete in this years 2016 Reebok CrossFit Games in Carson, California! They flew out at 6am this morning. Theyll have a walk through and breifing on monday, then they will have 3 days of competition Tuesday-Thursday with a total of 6 events and a final event for the top 10 competitors that is to be announced.

Here's more info, and some photos of their FINAL training session yesterday before heading out! Photo credit Ford Stallsmith
Al and Cheryl had to finish in the top 20 in the WORLD in their respective age divisions just to receive an invitation to compete at the Games, which they both did. Cheryl is in fact entering the Games at #1 in the world right now in the Masters Woman 44-49 division! Bring home the shiny GOLD one this year BROST! We're all behind you guys and we'll be watching and on the edge of our seats!!! 
Watch the Games live streaming at www.games.crossfit.com
Here is their schedule:

Tuesday 7/19/16
Wod: California Club
Cheryl (Master's Women 45-49) 12:35-1:00pm
Albert (Masters Men 45-49) 1:30-1:55pm

Wod: Adios Amigos
Cheryl (Master's Women 45-49) 4:55pm-5:10pm
Albert (Masters Men 45-49) 5:30pm-5:45pm

Wednesday 7/20/16
Wod: Feel the Berm
Cheryl (Master's Women 45-49) 12:20pm-12:45pm
Albert (Masters Men 45-49) 1:10-1:35

Wod: Deuce-Deuce
Cheryl (Master's Women 45-49) 4:45pm-5:00pm
Albert (Masters Men 45-49) 5:15pm-5:30pm

Thrusday 7/21/16
Wod: D-Ball Triplet
Cheryl (Master's Women 45-49) 11:20-11:35pm
Albert (Masters Men 45-49) 11:55am-12:10pm

Wod: Finals...To be announced (for top 10)
Cheryl (Master's Women 45-49) 1:10pm-4:30pm
Albert (Masters Men 45-49) 1:10pm-4:30pm
Good luck Al & Cheryl you've worked so hard for this! Enjoy yourselves and WORK! You're READY!!!

July NEWS!

July AllStar News!

We're in Self Magazine this month!!!!!!
Last week one of the biggest things to happen at CrossFit AllStar did....we were put on a list with the 11 BEST CrossFit Gyms in America according to Self Magazine, a major fitness publication out of New York. It's not just a CrossFit publication, but an overall fitness mag about living well and healthy, and positive self image. THIS IS AN HONOR FOR ALL OF US! Some of you have asked me how this happened....it was a total surprise to me that out of thousands of CF Gyms we would recognized...and it's because I KNOW we all live and breathe ALLSTAR and know what that means. Our gym is a very special vortex of energy where we strive to provide effective fitness to anyone, regardless of age or fitness level, in an environment where EVERYONE is an AllStar and you're al l part of that! Thank you! Some of you have been training with us over 6 years, since the time before we even had a gym to call home... This one is for you guys! I want to MAHALO everyone who has ever supported me and my business by encouraging us to open an Affiliate, take a risk, and follow my dreams...I am so grateful! I also wanted to acknowledge my family for believing in me and supporting me, it's been difficult to be a mom, and take care of the gym to with all the responsibilities that come with that. It is because of family and friends that I am able to do what I love and this acknowledgment is for all of us. Thank you all again. When you see the article, check out the other gym names on the list...pretty big well known gyms to be rubbing shoulders with!
Click HERE for the full article online. 
It will also appear in the July/August issue so check your local grocery store newsstand!
 New Ohana Stories video by Sally Lundgurg

Looking for some inspiration? If you missed Family Dodgeball and Movie Night when we premiered this video, take a look now! THANK YOU Iris Yap for letting us film you! And big mahalo to Sally Lundburg for producing this, and many more videos that communicate who we are and WHAT WE DO at CrossFit AllStar! You both ROCK! 

Click HERE to watch the video!

New You 6 Week Challenge!

See our ad above in the Coconut Wireless!
TODAY IS THE LAST DAY to schedule your interview for the New You 6 Week Fitness Challenge for Women only! Must be a beginner or have done CF before and want to come back! Includes a complete 150+ page Nutrition Plan and i'll personally guide you all along the way! Must attend 3 classes per week on T/Th 10am or 5:30pm and Sat. 10am. FINAL DAY TO INTERVIEW IS TODAY! TEXT ME OR MESSAGE ME TO SCHEDULE 808-357-7851

Click HERE to watch the 6 week challenge video!

We have almost 25 women signed up and ready to go which is so exciting for all of our existing athletes!

CFAS Coaches and Games Competitors Albert Police & Cheryl Brost will be competing at the
 2016 Reebok CrossFit Games AGAIN THIS YEAR!
This is an incredibly significant feet as both athletes had to qualify for the competition by placing the top 20 in the world in their respective age divisions. The athletes are Albert Police and Cheryl Brost. Cheryl is actually in first place right now in the world going into the games and is expected to bring home the gold!

Another inspiring point about these athletes is that they are both over 45 years old. Many people in the community do not yet know the incredible waves that these athletes have made by representing our small town on such an international and global competitive scale in the Sport of CrossFit.

If you would like to go see them LIVE at the Games in Carson, CA go toGames.CrossFit.Com to purchase tickets! Contact me if you have questions!
Child Safety Class & Adult, Child and Infant CPR class at CFAS July 16th
Please let me know if you need more info or contact Gia Sanborn at 301-275-8557
Saturday July 16th 11:00am Child safety class (1 Hour)
Saturday July 16th 12:00pm Full either Adult CPR w/AED and First Aid course or Adult, Child and Infant CPR w/AED and First Aid. See below for more info!

Save the Date
August 6th
Kona Summer Showdown competition!
Click HERE to go to Eventbrite with more info and to register. Let's show up TOGETHER STRONG again this year!
The VA GAMES QUALIFIERS are coming up! 
We have one team from CFAS that will be performing the qualifying workout to see if they can secure a spot at competing in Honolulu at the Neal Blaisdell Center in September! Team Members include Zoe Salazar, Janice 'J-Boss' Pagdiao, Wennson Marcelino, and Joshua Nearman. We're behind you guys 100%! 
If anyone else would like to develop a team PLEASE COME TALK TO ME!
Congrats JUNE PR'S!!!!! Keep up your Summer PR's in July!
That's all for now! July has already been a BIG MONTH!
Train hard, stay safe, and know that each and every one of you is appreciated!
Coach KC


6 Week Challenge just for WOMEN!



Orientation on July 9th or 10th, classes start July 11You must be a BEGINNER, female, and ready to work hard! Program includes & requires you to attend 3 Classes/week (all women classes just for the participants), use the provided Nutrition Program, and commit yourself to change! Click below to set up your 15 min. interview with me to see if you're a good fit for this program. Message me if you have additional questions! 


Please share with your female friends who may have been to intimidated to try CrossFit! MAHALO!
I am also willing to accept previous female CrossFitters who have been gone from the gym for a while, and want a NEW START TO A NEW YOU. We can discuss your situation and new goals at the interview. 
For more info or to apply TEXT YOUR COACH KC DIRECTLY 808-357-7851

Mahalo for sharing with friends!
Hope to see you in your interview!
Text Coach KC to schedule one at 808-357-7851!



NEW KIDS House-Rules and Parent Agreements

Happy SUMMER everyone! I’ve been able to spend a lot more time with my kids this Summer now that they are out of school and I hope you can to! This is one of the best family treats of Summer!


Since kids are now out of school, i’ve also noticed a lot more kids at the gym. As you all know, CFAS prides itself on being a community driven, family first type of gym. We welcome you to bring your kids with you to class, and we’ve provided a kids area and lounge area for you to do so. Not every gym has this and it’s what makes us so special! However, we also ask that YOU PUT YOUR KIDS FIRST BEFORE YOUR WORKOUT if their are any behavior issues during class. It is my duty to remind everyone, especially parents with kids, what our house rules are regarding children. And I’ve updated the list with some new rules, to help everyone understand the expectations moving forward. The rules are meant to protect the tribe, including the children, it is their safety as well as the safety of the athletes that is top priority here. These rules must be STRICTLY FOLLOWED in order for the children to learn and follow them, the parents must be STRICT LEA DERS with their kids and their discipline. If parents do not understand these rules, or choose not to follow them, you will be reminded. If you still do not follow the rules or show strategies for improvement, you may be asked to leave the gym for that day and return when you and your child are able to follow these house-rules.


One of the BEST parts about our box is that we create a space where you can bring your kids while you train, but with that comes great responsibility not just for the gym but for YOU as the parent. These rules aren’t meant to oppress anyone or single anyone out. They are meant to keep everyone in the tribe stronger together, on task, professional, & respectful to their fellow athletes. An environment that is managed well and kept professional is what I have offered all of you and I intend to keep that promise.


Updated Kids Rules and Parent Expectations as of June 2016:


  1. Your child is YOUR responsibility. It is not the coaches responsibility to manage, take care of, or discipline your child, nor is it the job of the other athletes in your class. Do not ask, expect, or encourage anyone other that you (the parent) to manage your children. We are a tribe, and we’ll take care of and love each other’s kids, but discipline is ultimately the job of the parent.
  2. Babies and Toddlers MUST be contained in a safe and appropriate manner during class time. ‘Safe and appropriate’ means children are either in the lounge area, kids area, or on benches on front sidewalk. Babies may be in strollers, or parents arms. CHILDREN MAY NEVER BE IN PARKING LOT OR RUNNING BEYOND THE BACK ROLL UP DOOR. CHILDREN MAY NOT PLAY ON THE SIDES OF THE BUILDING UNATTENDED. KIDS STAY OFF BLACK MAT AND DO NOT RUN BACK AND FORTH DURING CLASS.
  3. Class time STARTS when the coach calls the class over to the board for ‘Question of the Day’. Class time ends when ALL ATHLETES are done with the WOD and the entire floor is cleaned of equipment...not any sooner. Just because you (the parent) are done with your WOD, does not mean your child can come onto the black mat if anyone else is still working. Expect occasionally that class times MAY RUN OVER depending on the length of the workout, and athlete ability to complete the workout within a given time period. NO KIDS can be wondering on the black mat during this time period, NO EXCEPTIONS. I REPEAT THAT NO CHILDREN MAY COME ONTO THE BLACK MAT DURING CLASS TIMES. IT IS THE PARENTS RESPONSIBILITY TO MANAGE AND DISCIPLINE YOUR OWN CHILDREN IF THEY DO COME ONTO THE MAT. Be prepared that Coaches may ask you to stop your workout to manage your child if needed. Do not take this as an attack towards your or your child, we are simply looking out fo r your child's safety.
  4. There may be NO distracting behavior by any children during class time. This includes, but is not limited to, screaming, yelling, fighting, crying loudly for long lengths of time, throwing objects onto the athlete floor, horseplay that may distract athletes, or any other behavior that makes the training environment unpleasant for the members that come here to learn and train in a safe, educationally sound setting. If your child is becoming a distraction for the class, you MUST remove your child from the gym environment and only bring your child back when the behavior is managed and kept under control by you(the parent).
  5. Cleaning: Parents are ultimately responsible for keeping their child accountable to put things away and leave areas clean before leaving the gym. If your child is unable to clean up their area, the parent must clean it up. Toys, books, personal belongings, upstairs kids area, outside benches and sidewalks must be put back in order as you found it. FOOD MUST ONLY BE EATEN OUTSIDE. All food rubbish(food scraps, wrappers and waste) must be put in the trashcan provided outside, this includes even biodegradable items like banana peels and eggshells. 


Strategies that could help you manage your children even better:


  1. I understand this is an added cost, but hiring a childcare provider or babysitter to meet you at the gym to help manage your kids while you train, perhaps splitting the cost with a friend you train with who also has kids at the gym.
  2. Solicit help from friends or family. Set up a childcare trade with another friend who needs childcare and it’s a win-win for both of you! For example, “Hey Sally, can you help watch my child on Tuesdays at 4:30 for an hour, and i’ll watch your child for an hour this week so we can trade?” (My kids are teenagers and i’m even doing this right now over the summer!)
  3. Prep your child before you even get to the box. Communicate CLEAR and DIRECT expectations. Also understand, that young children ages baby to 4 years of age may not perform exactly as you want them to and you may need to sacrifice your workout to help manage your child.



I say this with all the love in my heart and with the care and best interests of our entire tribe, that if your child is a distraction for you, and/or a distraction for other’s in the class, consider what you will do to help change and move forward so it works out for everyone including YOU! 


Thank you for being such a valuable member of our CrossFit AllStar Community. Every family goes through hard times together, and we're all here to support one another for the benefit of the tribe, THIS MAKES US STRONGER. I trust that you will come to me if you have any additional feedback or questions regarding these rules, and understand they are meant to help and benefit you and your child.



Coach KC


AllStar NEWS June

AllStar News!

Please take a moment to catch up on some news at the box!
due to inadequate commitments & not enough kids to host it! Thanks to everyone for helping to spread the word, there was lots of interest, but there's so many other camps this Summer lot's of kids already had travel plans or other camps. GOOD NEWS is I can spend more time with my own kids and focus on them this Summer! All good!
Brian & Fluffy are hosting an event TONIGHT at their Rocking Chair Ranch FREE 
and open to the public in support of Wally Lau, Mayoral Candidate. The Jonny Short Band will be playing, and there will be stew and rice. If you've never been out to Rocking Chair Ranch, tonight's your night! It's an awesome place to hang out, relax, and enjoy the FREE evening event with Brian & Fluffy and all their guests! Rocking Chair Ranch is right off the highway, as you're driving to Honoka'a from Waimea, as you leave the last subdivision of houses, it's the first Ranch entrance on the left at the 55 mile marker, and clearly labeled 'Rocking Chair Ranch'! See you there!
The Summer Showdown will be August 6 at CrossFit Kona!
Looking for a reason to ramp up your training? This is it! Competition helps us rise to our best, keeps us honest, and stimulates growth. If you want to be better, consider entering this competition, at any level. More to come, but keep this date on your calendar!
KC teaching a class at Tutu's House June 20 & June 27, 1:00-2:30pm
Learn workouts you can do ANYWHERE! Send your friends who may be shy to enter our gym environment. Or if you're already training at CrossFit AllStar, consider coming and learning WOD's you can do at home, at the park, or while you're on vacation. NO EQUIPMENT NEEDED! Spread the word!
Lurong Summertime Challenge Participants GOOD JOB ON THE FIRST 3 WEEKS!
All 26 of you deserve some applause for all your hard work and dedication to eating at whatever level you've chosen, AND completing all the WODS! ROCK ON! I've heard great feedback from participants, one athlete stated "I started at 292 pounds and broke 280, now down to 279 and thanks to everybody for making me laugh and cheering me on!" And weightloss may not be your goal, i've also heard "I'm really enjoying this way of eating, I think i'm going to stick with it cause it works for me I love how I feel". KEEP UP THE GREAT WORK!
Lurong Potluck at CrossFit AllStar
Is in the works!!! Stay tuned as we finalize this opportunity to come together to share our favorite recipes and FOOD! It will be specifically for the Lurong participants, and the food MUST comply with the nutrition guidelines so all participants food choices can be respected. Will let you know when we have final confirmation!
MAHALO for writing us a review on Google!
Thanks so much for going to our Google page and writing us a review! We really appreciate it! This helps move us up in the Google Directory when someone googles 'CrossFit' in our area. If you would like to help, simply google 'CrossFit AllStar', then look at our page and click 'write a review'. You'll need to be logged into google. Mahalo!
That's about all for now, unless i'm forgetting anything!
Keep rocking and setting new PR's, you guys are amazing and I couldn't be prouder of everyone's efforts to be their best daily at the box. Together STRONG!