"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


CrossFit AllStar 6 Week NEW YOU Fitness Challenge starts soon!

Final days to schedule your interview and see if the CrossFit AllStar NEW YOU program is right for you! Watch this 7 min video with all the details and stories about the program! INTRO THIS SATURDAY 10am, you must interview first! Talk soon!


CrossFit AllStar 6 Week NEW YOU Fitness Challenge just for women!

CROSSFIT ALLSTAR NEW YOU 6 WEEK FITNESS CHALLENGE a complete beginner course FOR WOMEN ONLY. Orientation on JAN 14TH at 10am, classes start Jan 16th on Monday and Wednesdays 10am or 5:30pm & Sat. 10am. You 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! 

Find a video on the program here: 

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 CONTACT COACH KC AT 808-357-7851 call or text
Find Coach KC on Facebook as KC Stallsmith to message questions

Mahalo for sharing!
Hope to see you in your interview! Again, CALL KC to schedule an interview 808-357-7851
KC Stallsmith
KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com

Have an AllStar day!



Holiday Happenings & December NEWS! 


This month let's take a moment to bring an 'Attitude of Gratitude' into the box & share that attitude with others. TOGETHER STRONG! I hope everyone has great holiday season,  thank you for sharing it with us! We appreciate each and every one of YOU! HAPPY HOLIDAYS from your coaches & staff at CrossFit AllStar! PLEASE take time to read completely, there's SO MUCH happening I don't want you to miss out!

RTC Field day, photo missing Janice Pagdilao & Jessie!

What a great day to come together at Respect the Corners in Kona at University of the Nations. All athletes that attended were divided up into teams of 4, mixed gyms, mixed genders, and mixed fitness levels! We all worked together to help encourage each other and be each other's teammate and champion. MAHALO to all coaches and athletes that showed up! We had a great crowd from AllStar there and I was very proud of all of us!


Congratulations to AllStar athlete Kincaid Krizek! Out of 200 potential recruits, he passed several test including written testing and physical testing, and he became one of only 14 to be invited to train at the Police Academy in Hilo! With the next step for him, hopefully joining the Police Force! Congratulations we're all so proud of you! He will be at the Academy in Hilo for 6 months, so you may not see him around the gym (he usually attends competition time with Cheryl & Al).


One of the albums by 360 True North Photography from the Round-Up professional photographers is now ready! Look for it on KC Stallsmith's page. We did also post it on the CFAS business page but you cannot 'tag' people on a business page, so check out KC's page if you wanted to tag yourself or others. You can also follow this link to find it HERE. If the link doesn't work simply check us out on Facebook under KC Stallsmith! More photos to come this week!


After using an online software management company called Zen Planner since I opened in 2011, I've decided to upgrade to a more efficient and user friendly online software program called Front Dest! The future user experience for myself, coaches and staff is a significant upgrade, and as members of the gym you'll also now have a login and password so you can see your account at any time. It will be mobile friendly as well. You'll be able to update your personal info or payment information yourself, and even renew membership online. Hopefully, what this new software will do is automate more of the business so I can focus MORE on coaching and developing our community, and a little LESS on the detail work of backend management, retail, and collections on unpaid bills:( 
I'm excited about this transition, but also will take it one step at a time. I'm currently working with Front Desk on the transition, as well as with our payment processors for your automated payments. Things you can expect in the future will be an email request from Front Desk for you to update your payment information. Personal credit card and bank account information is private, we cannot just switch all this over from Zen Planner, we'll need to have all members input their payment information online into Front Desk. I'll also have a future sign in kiosk in the form of an ipad, where you'll need to sign in for each class you take. This will help us keep better track of attendance upon point of check in, be able to recognize and email you if you've missed class for a while (helping you stay accountable to your goals), and it will send us both a notice if there are any unpaid bills or credit cards to update at the time of attendance. THIS WILL HELP ME HELP YOU! I know it's scary going into a more technology based system when we're so used to a more personal experience, but there's so many holes and weaknesses with our current system, that this upgrade is essential to the health and longevity of CrossFit AllStar so we can be our best to serve YOU. And i'm hoping this will help me free up some of my time and energy to give back to you in my COACHING and leadership! We mahalo you in advance for being patient with us as we make the transition this month. Thank you for your support!


We were honored to be invited to host an event on Dec. 13th, at 9:30am called Jar of Hope. Please take a moment to click on the video which clearly tells us all what this event is, and the purpose. You may shed a tear and it's ok, it's very powerful to be part of events like this that have so much meaning and are congruent with who we are as a box and community.

Here's a video explaining how it all began: https://www.youtube.com/watch? v=tKDJJ88xvxg

Here's a video about UFC fighters supporting Jar of Hope. The event will also be run at BJ Penn's Gym in Hilo: http://jarofhope.org/mma- fighter-campaigns/

Again, JAR OF HOPE will be held at CrossFit AllStar on Dec. 13th at 9:30am. You will be asked to donate $10 and perform 10 Push Ups. I encourage all of you who can be at this event to show up! SHARE ABOUT THIS EVENT let's get a big group together to help this worthwhile cause!


Dec. 10th THIS SATURDAY at the box! Come celebrate good times TOGETHER STRONG! Register on Eventbrite by clicking HERE.Bring a paleo potluck dish to share, please keep it paleo (this may be the healthiest party you attend all season!)Adults and kids 8 years and older, bring a recycled gift (something you find around your house that your don't want but you think other people will want), wrap it up and bring for our White Elephant CrossFit Game! Kids younger than 8 years, must sign up on Eventbrite and we'll match you with a 'secret santa'!Great memories are made here folks! Please come!


Dec. 17, NEXT SATURDAY will be our Holiday Winter Weightlifting Recital! If you'd like to compete REGISTER NOW, I have BioAstin on board to sponsor this event but they would like to know how many prize packs to send up. This is not a sanctioned meet, read the details on Eventbrite. Bring canned food as your entry fee. ANYONE MAY DONATE TO OUR CANNED FOOD DRIVE this year, not just lifters! The more food we can donate the more people we can feed, right? Find the Holiday Weightlifting Recital link HERE!

Our first CFAS NEW YOU 6 week fitness challenge group of 36 women!


Please help share with your female friends, family, and co-workers that we will be hosting another CROSSFIT ALLSTAR NEW YOU 6 WEEK FITNESS CHALLENGE! This program is only for WOMEN, you must be a BEGINNER or want to get back to basics, and you must SCHEDULE AN INTERVIEW to get started. Cost of only $250 includes 6 weeks of CrossFit Training 3 times per week, goal-setting intro, full nutrition and meal plan provided, plus your weight and measurements taken so you can see & feel your results! Afraid of getting lost in the large group? You will also have individual & small group coaching with our CFAS Staff, in addition to lectures and coaching from founder KC Stallsmith. 

MANDATORY INTRO Saturday, January 14th, 10am-12noon (lecture, measurements, nutrition prep)

Class times for 6 weeks: 

Choose morning or evening option, yes you can mix!

Mondays, Wednesdays 10am or 5:30pm (1 hour class)

Saturdays 10am-11:30am (one large group workout, longer nutrition check-in)
The first step is to share THIS VIDEO with a female you want to help get healthy! All the instructions are on the video, the next step is for your referral to TEXT ME to set up an interview. It's that easy!!!

If the link above doesn't work, find the 6 WEEK ALL WOMENS FITNESS CHALLENGE VIDEO by copying and pasting into your browser: https://www.youtube.com/watch?v=5xyjadBHog0


For all our CROSSFIT ALLSTAR athletes here's a NEW LURONG LIVING challenge for you to start out your new year! Early bird special is only $30 at the link below, all your workouts, nutrition guidance, challenge rules, and leaderboards are included with your onine registration and your membership here at CrossFit AllStar. Be part of the world's LARGEST nutrition challenge! Register now and all CrossFit AllStar members please choose our affiliate when you register so you show up on our team online! REGISTER HERE!

NEW PAIN RELIEF IN THE RETAIL STORE:  ZEN SPORTS BALMAt CFAS we're trying to provide products to help you in your training, we have a new line of supplements called Pure Pharma, PROGENEX protein products, RX Bars, and now we're excited to add a new all natural pain relief balm coming in to the box! It's like Tiger Balm but has 14 essential oils in it, versus Tiger Balm which has 6. There's also a female version of the balm. It'll even come in mini travel sizes to! I'll have some samples to give out so let me know what you think when it arrives!


As a courtesy to our members and coaching staff, please review our running policy at CrossFit AllStar. 

We at CrossFit AllStar LLC, the staff, coaches, athletes & volunteers will never imply directly or passively that the athletes must run on the road, or that those who choose to are putting themselves in danger because this is a matter of opinion, and it will never be implied to the group or individually to fellow athletes that we would ever put anyone in harms way. EVERYONE signs the waiver which clearly gives an OPTION to run on the road or not. We respect the safety of all athletes at all times and will always offer an alternative if anyone is uncomfortable running on the road. 

Any athlete under the age of 18 will never be allowed to run on the road. We will use the 200m or sub.  

I've attached our running policy that is on the waiver for your reference. Let me know if you have any further questions!

We MAY have Front Desk send all current members digital versions of our waiver for you to update online, i'll know more about Front Dest in the coming weeks!

That's all for now!!! 
I know it's a busy time of year! I'm happy we have something for everyone to look forward to this NEW YEAR. Please consider registering for the LURONG RESOLUTION CHALLENGE or sharing our NEW YOU all women's challenge with someone you care about. The women's challenge is only $250 and COULD MAKE A GREAT CHRISTMAS PRESENT for friend or family member! I deeply care about you all and i'm very grateful for our entire community of CrossFitters, we help each other be better every day. We can rely and count on each other to help encourage and support each other....you may not find this in any other area of you life but I can promise you will have it here. MAHALO for helping us make CrossFit AllStar what it is today, and in the future. 

With appreciation,
Coach KC and the CFAS Staff
KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com
Have an AllStar day!
Included in the list of "11 Best CrossFit Gyms in America" by Self Magazine July/Aug. 2016 


Nov. & Dec. NEWS!

Please read ALL so you don't miss anything during the holidays!

Nov. 24 Thanksgiving Day: 8am class ONLY
Dec. 24 Christmas Eve: 8am class ONLY
Dec. 25 Christmas Day: CLOSED NO CLASSES
Dec. 31 New Years Eve: 8am class ONLY
Jan. 1 New Years Day: CLOSED NO CLASSES

DEC. 17 HIBBC Holiday Weightlifting Winter Recital (non-sanctioned meet) Register at https://www.eventbrite.com/e/3rd-annual-hibbc-holiday-weightlifting-recital-food-drive-tickets-29597836927



If you were there exaclty a week ago, you understand. I've heard some people call this the best Round-Up we've ever hosted, and the reason? OUR TEAM OF STAFF, ATHLETES, VOLUNTEERS just rocked it! Everyone followed the plan, and wet above and beyond what was even expected. You all represented our box in such a beautiful and powerful way I want to MAHALO everyone involved. You all make me proud to be here doing my job, and I simply am able to do what I do BECAUSE OF ALL OF YOU BEING SO AWESOME! I am very grateful! Job well done! BE SURE TO CHECK OUT FACEBOOK on KC Stallsmith's page the official event photos will soon be posted. The Event Photos will have the event logo on them. You may also look at Iris Yap or Kinkaid Krizek's pages for excellent photos of the event that they were able to take while volunteering, THANK YOU KINCAID & IRIS!

Respect The Corners Field Day Saturday Dec. 3!

Respect the Corners Gym brought tons of athletes to our AllStar Round-Up and with them they bring amazing attitude and positive spirit! I would LOVE more then anything to get our athletes together and head over to THEIR gym on Dec. 3 and participate in their Field Day! Who's in?? I'll have a sign up on our white board and then i'll RSVP our group to them direclty. Let's do this! Always fun to GET TOGETHER TO BE BETTER as a community! More info below!

Retrieved from the Respect the Corners Facebook: "BIG ISLAND!! We are STOKED to announce our first annual field day coming up Saturday, December 3rd! It's going to be a day full of wild work outs and a crazy twist that is going to challenge you like crazy!! Click the link in our bio to RSVP on our Facebook page! You're not going to want to miss this one!!"


Save the date! This year's community Ka Waimea Makahiki will be heald on Saturday, Jan. 21, 2017 at Waimea Park from 7am-5pm. ADULT teams may turn in game sign up on game day....but let's have a PLAN! There will be sign ups on the whiteboard as this event comes closer! SO MUCH FUN doing games of Hawaiian skill and sport!

Women's New You Fitness Challenge

We're gearing up for our next ALL WOMEN'S NEW YOU FITNESS CHALLENGE in January. Stay tuned for details! If you know any women that missed this last time, let them know we're doing it again as a great way to start out the new year!

Cupids Revenge

My very first CrossFit coach, Keoni Subiono now owns CrossFit East & West Oahu. He came over and brought all these amazing kids who entered our AllStar round-Up! When he was here he told me he'll be hosting Cupid's Revenge competition at his gym Feb. 4th and invited us to compete! I'd love to get a group of athletes together who are willing to travel and compete in this event. Competitors must be 1 Male + 1 Female teams. There will be teen divisions. Fundraising MAY be available depending on how many athletes are interested. Again, there will be sign-ups on the whiteboard so we can see how many athletes will like to go and compete.

New safety belts

We've ordered 25 new reflective belts. We appologize for the damaged belts we currently have. Please make due with what we have till the new ones arrive. Remember, you are NOT REQUIRED to run on the road. Running on the road is at your own risk at all times. MAHALO!

Pure Pharma

We have new supplements in the box! I'm very excited to work with Pure Pharma! They are a simple, quality company providing what most CrossFit athletes may not get enough of in their daily nutrition. Primarily, Omega, Magnesium, and Vitamin D. Visit their website for more info!

MAHALO for being such an awesome community to work with!!! We love and appreciate each and every one of you! Keep rocking! Hope to see you at any one of our holiday events coming up! ALOHA!!!
Coach KC and the CFAS Staff
KC Stallsmith
* Owner * Motivator *
kc@crossfitallstar.com * 808.357.7851 * crossfitallstar.com

Have an AllStar day!

Included in the list of "11 Best CrossFit Gyms in America" by Self Magazine July/Aug. 2016 



Hawaii State Weightlifting Meet & HIBBC Results!

Aloha Community!
We have such joyous news to share! 


Did you hear that our USAW weightlifting club, Hawaii Island Barbell Club traveled to the island of Oahu last weekend to compete in the Hawaii State Weightlifting Meet in Waimanalo? Here's a review and some photos of what happened shared by the team and Head Coach Wayne Hess:
Meet Results:
  • ALL of our lifters posted numbers at the meet, which is notable because this means they successfully completed at least 1 of 3 attempts at each of the Clean, Jerk and Snatch. Some athletes do not make their lifts and do not get to post a total...but all of our athletes did!
  • Janice Pagdilao placed 2nd in her weightclass!
  • Head Coach Wayne Hess made all 6 of his lifts (which is NOT EASY!)
  • Wayne's son Spencer Hess hit a personal record of a 180 pound Clean and third place in his weightclass!
  • Pele Kaio and Zoe Salazar both made personal records for their highest total combined Clean & Jerk + Snatch weight in a comp!
  • Trevor Robb volunteered ALL DAY to change the weight plates for the competition! HARD WORK!

Comments from Coach Wayne:

"Congrats to all members of the Hawaii Island Barbell Club who competed in the Hawaii State Championships this last weekend on Oahu. Mahalo to everyone who helped put on an awesome meet. The sport of Olympic Weightlifting is going in the right direction for the state of Hawaii. Lots of strong men and women of all ages shared the platform. Congrats to everyone on our team for posting a number and leaving it all on the platform. Special congrats to Janice Pagdilao for taking the silver medal in her weight class!! Also mahalo to Carolyn, Lena, Trevor, Jessie, Wennson, and Kehau for all your support, volunteering, and cheering!! I would also like to thank everyone at CrossFit AllStar for their support, fundraising, donations, and comments. Much mahalos to Chris Matute for laying the foundation for the club to go in the right direction and guiding my coaching and training."
Just incredible.....each HIBBC athlete coming out of CrossFit AllStar is LIVING OUR MISSION and spreading their ALOHA where ever they go. Not only are they making personal gains and setting records for themselves, they are GIVING TO OTHERS AND REPRESENTING WHO WE ARE even when they travel. This is a GYM PR if you ask me and I couldn't be more impressed or proud of these guys!!! If you're a member of CrossFit AllStar they are representing YOU TO!  And they did an excellent job! Be sure to congratulate them in the gym and THANK THEM for making the extra effort to go. Even if you have never trained at Barbell Club, you're still part of this gym and of this great celebration! 
Your CrossFit membership (unlimited memberships) INCLUDES training time during Barbell Club take advantage of it! It will help your overall health, strength and understanding of the lifts and human mechanics! Wed night 6-8pm and Sunday morning 8-10am

I want to personally thank Coach Wayne, Carolyn, and HIBBC lifters for making the commitment to train and travel for this event! We are so proud of you all! Congratulations from the heart!
The team also wants to MAHALO all of you that purchased LauLau or contributed in any way!
They appreciated your support!!! Enjoy some photos below!
The traveling HIBBC team looking GOOD in the new logo shirts!!! #cutestuff
Spencer Hess
Janice Pagdilao
Pele Kaio
Zoe Salazar
Coach Wayne Hess
Hess Family, Wayne, Spencer (warming up) and Carolyn Hess
Next years goal....LET'S HOST THIS MEET!!! With Coach Wayne on the board of directors for Hawaii USAW, it is his goal to take this meet to outer islands and have it on different islands each year. We're behind you on this Wayne! Keep up the great work everyone!
Coach KC