"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



AllStar Round-Up 2016 logo



Scroll down for event description, business sponsorship and advertising opportunities, and volunteer details! MAHALO!


We are grateful to all our volunteers who want to be part of this great event, VOLUNTEERS MUST REGISTER ONLINE AT THE EVENTBRITE LINK ABOVE so we can assign duties for the event and get yo ur shirt size!

 allstar round up 4 group pic

AllStar Round-Up 5!

The purpose of the AllStar Round-Up is to come together in a community to be something greater than you can be alone. We provide an inclusive fitness experience that showcases the talent we have here in Hawaii and beyond, including kids, kupuna, and people with physical and sometimes mental disabilities. We provide an optimal, comprehensive & competitive fitness experience so that everyone leaves feeling like a winner!

Please see below and take a moment to watch a video about the purpose of this event!

Cowboy Up!

You'll need a bunkhouse, event is 2 days!

FRIDAY, VETERANS DAY. Nov. 11, 6:30am(athlete check-in)-6pm


SATURDAY, Nov. 12, 7:00am-6:00pm

Schedule of Events DAY 1

Friday Nov. 11, Veteran's Day

  • 6:30am- 7:30am Athlete Check-In at CFAS
  • 7:30am-7:40am Group Picture (Athletes/Volunteers)
  • 7:40am-8:10am Opening Ceremony
  • 8:10am-8:25am WOD#1 'FRAN' Workout Description and Movement Standards
  • 8:30am WOD#1 START....(11:20am approx. FINISH time subject to change depending on number of entries)
  • 9am - 12:00 noon Skills Test #1 performed outside gym (to be announced)
  • 9am - 2:00pm Skills Test #2 performed outside gym (to be announced)
  • 11:30am Kupuna CrossFit Honorary Ceremony...(12:00noon FINISH) (30:00 total)
  • 12:00noon WOD#2 (to be announced) workout description and movement standards
  • 12:15pm WOD #2 START...(2:15pm FINISH time subject to change depending on number of entries)
  • 2:45pm WOD #3 (to be announced) workout description and movement standards
  • 3:00pm WOD #3 START...(5:00pm FINISH)

Schedule of Events DAY 2,

Saturday Nov. 12th

  • 7:00am Athletes required to be at box for Mystery WOD #4 events 
  • 10:00am KIDS EVENT Check in , turn in donations
  • 10:45 Kids staged in Warm up area
  • 11:00am KIDS intro & event
  • 11:30am WOD #5 (to be announced) workout description and movement standards
  • 11:45am WOD #5 START...(1:45pm FINISH time subject to change depending on number of entries)
  • 2:10 Entertainment
  • Approx 2:45pm Final WOD for top 4 competitors announced
  • 3:00-3:15 Set up for finals
  • Approx 3:15pm Finals START...(4:15pm Approx FINISH)
  • Approx 5:30pm Medals Ceremony and closing blessing
  • 6:00pm PAU! 

allstar round up 2014

The Lowdown:

Our goal is to showcase ALL athletes including adults, kids, kupuna, and people with disabilities. We will provide an optimal competitive fitness experience so that everyone leaves feeling like a winner!  

  • 8 Divisions include: 
  • Open Men/Women
  • Scaled Men/Women
  • Masters Men/Women (40+ yrs.)
  • Teens 11/12yrs, 13/14yrs, 15/16yrs., 17/18yrs. older than 18 encouraged to enter scaled) Teens will be run in a mixed age/gender heat, but awards will be given to ALL TEENS
  • WE WILL HAVE 16 SPOTS AVAILABLE FOR TEAMS 'MIXED OPEN PARTNER PAIRS' (1MALE/1FEMALE), THE DIVISION WILL ONLY USE THE OPEN WEIGHTS AND STANDARDS (you may ask us to scale your workout but you will not score higher that another RX team in a workout). 
  • We have based ticket availability on last years participation. 
  • We reserve the right to sell more, or less tickets of certain divisions based on need and interest. Registration is limited, please reserve your spot before it sells out if you want to compete! We cannot accomodate last minute entries. No refunds, no transfers.
  • If you wait, there is a chance we might move tickets from some divisions and place them available in other divisions that need tickets. We will do our best to spread the tickets out between all the various divisions. If you want to compete, purchase a ticket early so we can be sure to provide enough for all.
  • Event will be 2 days long! Scores from Days 1 & 2 will be compiled. 
  • Entry fee includes event shirt if you register by the Nov. 1st deadline. Be sure to specify Mens/Womens & size when you register online. If you register after Nov. 1 you will NOT be guaranteed an event shirt! We are not ordering extra this year!!!!
  • WODs to be announced. Expect 3 events on Day 1. Expect 1+ event for everyone on Day 2, with a final event for top 4 competitors in each division. Skills tests will be given throughout the weekend for everyone. More info to come about this! 
  • Anyone can enter, even if unaffiliated with a CrossFit box!
  • FREE spectator admission.
  • Chuck Wagon will be on site for food purchase around lunch time
  • Confident volunteers, equipment organizers & Judges needed (FREE T-Shirt included!) Volunteers MUST get a free ticket and complete the online questionsaire after ticket purchase. Volunteers should register by Nov. 1 to guarantee a shirt gets ordered for you!
  • Early registration will be from Oct 11-Oct. 31, 2016
  • Late registration will be from Nov. 1- Nov. 11 (not guaranteed a shirt!)
  • Registration will CLOSE Wednesday, Nov. 9th, midnight
  • KIDS EVENT Saturday Nov 12th 10am! Stay tuned for more info!
Business Sponsorship Information below
Please share with local business you know that would like to be involved!

It’s coming.... November 11th & 12th more than 120 CrossFit athletes of all ages will compete at the 5th Annual AllStar Round-Up at CrossFit AllStar in Waimea, on the Big Island of Hawaii. The 5th Annual Round-Up is expected to draw more than 250 spectators, as the popularity of the event grows in size each year. The AllStar Round-Up is the premier Individual CrossFit event in the State of Hawaii at this time, with athletes coming from all cardinal points on Hawaii Island, from outer islands, and even from the Mainland. Athletes come to compete and put their training to the ultimate test of fitness, together with a supportive and enthusiastic community of spectators.

We are seeking sponsors and donations for this outstanding event again this year! Advertise your services or goods to this massive gathering of CrossFit athletes & spectators that faithfully come back each year! You will also be supporting our community based gym which provides services to all peoples including children, special needs individuals, and special populations like our Kupuna CrossFitters 80 years and older. 

See our multi-level business sponsorship packages attached. We want to do what works for you, either by promoting who you are, or by accepting a gift from your business that reflects who you are. We will graciously accepts donations that we may use to give our athlete winners, Lucky Prize winners, or as kids event prizes.

Everyone involved in the event is committed to excellence and setting the standard for Individual CrossFit style fitness competitions on our island and in the state. We appreciate partnering with businesses who also seek that same level of excellence. 

If you have any further questions please do not hesitate to ask!

Please reply to this email is you would like to contribute! We are grateful to work with businesses that support our mission. Your donation helps us host this event! We're also looking for goods or services we can use for prizes! MAHALO!

Again, check EVENTBRITE or the CROSSFITALLSTAR WEBSITE for additional info!

Hope to see you at the 2016 AllStar Round-Up!

With appreciation,

KC Stallsmith & 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 

AllStar News September 2016

AllStar NEWS!
Aloha gang! Here's what's happening in September!


Please JOIN US THIS SATURDAY Sep, 24th for the 3rd Annual HIBBC Barbell Rodeo at CrossFit AllStar! Lifting starts at 10am! Enjoy the max efforts of lifters from around Hawaii Island and visiting lifters from outer island to! Fundraising efforts happening during the competition by our Barbell Club will include a Paleo Bake Sale proceeds support our club attending the Hawaii State Meet in Honolulu in October. See you tomorrow!
Special MAHALO to Mary G. for helping clean the windows and cobwebs at the gym for this event!!! MAHALO Wayne & Carolyn lead volunteers helping to manage this event. MAHALO CFAS STAFF Tehani, Mike, Lena, Zoe, Josh, Cheryl, Carolyn, Wayne for helping out extra this week and with this event. YOU ALL ROCK!!!
Normal classes resume on Monday Sep 26th:) 

CONGRATS to our Hawaii Ultimate Trail Runners!

We had several athletes from our gym travel to Kauai to compete in the Hawaii Ultimate Trail Run last weekend!
Congrats to Ed Fever, who placed first in his age group and 30th overall out of 303 reuuners!
Congrats to Cheryl Brost also placed First in her age group and 42 overall out of 303 runners!
Congrats Danny Adams who placed 3rd in his age group and 17th overall out of 303 runners!
Congrats to our TEAM TROY'S ALLSTARS runners including Troy Brost, Becky Adams, Kincaid Krizek, and Jen Fever whos team placed 6th!
Awesome job lets get even more people to go next year!!!
Here's some additional info from Cheryl with some links!
Here is the link for the 5k Team Results (15 teams):
Troy's AllStars, 6th place overall, 5:23:50 overall team time
Here is the link for the 10K results (303 participants):  
http://www.pseresults.com/ events/856/results/1117?c0=& name=&city=&bib=&sort%5B%5D=8& sort%5B%5D=3&sort%5B%5D=4&page=1&per_page=50

Danny, 17th overall, 3rd in 40-44 division, 1:10:28
Ed Feaver, 30th overall, 1st in 55-59 division, 1:16:14
Cheryl, 42nd overall, Top 10 woman, 1st in 45-49 division, 1:22:22

KC & JOSH finish construction!

Well....not ALL the way finished just yet but pretty darn close! We're moving this week and want to thank all the people who have helped us get this far! I had a group of 3 athletes (Troy, Danny, Tehani) show up at my doorstep this morning ready to help me move things to the new house AND IT WAS SO HELPFUL THANK YOU!!! It'll be another couple weeks till we have our final inspection and until things settle down with us, and we thank you ALL for your patience!
66-1250 Mamalahoa Hwy
Kamuela, HI 96743
Antiques, collectables, tools, furniture, LULULEMON small sizes will fit KIDS and size 2-6 adults, office and art supplies, mid-century chairs, table, stools, dishes.....SO MUCH! Please come by! STARTS AT 8AM 

NEW RETAIL Shirts and Tanks in the box!

We have ALL sizes and some new colors and designs of apparel in the gym! We even have our new Barbell Club logo shirt! Come check it out and rock your CFAS gear! 

Kids Classes will not resume until OCTOBER

Please know that your child's membership had been put on HOLD until further notice. I've just been so busy teaching the HPA teens Mon. thru Thurs. after school i'm trying to figure out if I can teach at weekend KIDS class. I will let you all know! MAHALO for your patience!

KC's Personal Training Times

Some people have seen my workout times on the board Tuesday/Thursday at 5am. I enjoy writing my score on the board because i work HARD for it! I also know other people in the gym enjoy seeing my time & try to compete with my time in an effort to be better. Some people have asked me why I come in during non-class times (Tues/Thurs 5am) and if they may join me. I come in to train on those days as my personal training time with a few hand selected people I enjoy competing with. This is NOT open gym time. This is my personal time that I need that is my own right now. It may not be this way in the future, but it is right now. I give almost all of my time to other people, even in a group class environment I tend to coach others or help assist the coach in charge. I have only 2 mornings a week that I call my own and I would like everyone to support my need for private training as well. When I am feeling 100% my best in my training, I can give so much more to all of YOU to. If I decide to change this schedule and open up Tues/Thurs 5am to the public I will let everyone know. But for now this is my personal time that I ask you to respect, and do not get your feelings hurt about me needing my own training time, it's nothing personal i'm just honoring my needs in the same way I encourage all of you to as well. Life has been pretty stressful this last year and it's nice to have 2 sessions a week where I don't need to coach anyone or worry about anything else and just enjoy my training in private. Mahalo for your understanding!

That's all for now!

Take care, be safe, train smart!
Coach KC
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 



AllStar NEWS Aug/Sep 2016

AllStar News!
Behold...our NEW Hawaii Island Barbell Club Logo! 

Mahalo to Coach Wayne and Coach Carolyn for helping with this design. 
And special thanks Mario Quazada from Shakas & Snatches for execution of our ideas and final logo design!

Speaking of Barbells!
Please enter or attend the 3rd Annual Barbell Rodeo on September 24th here at CrossFit AllStar!

Find all the info on Eventbrite about the event by clicking HERE. Or find a link on our website www.crossfitallstar.com

LABOR DAY SEP. 5th 8:00am CLASS ONLY!!!!

2 Teams from CrossFit AllStar qualified to earn invitations to compete at this year's VA Games in Honolulu this weekend September 3 & 4!
Team Buff & Stuff
Zoe Salazar
Janice Pagdilao
Josh Nearman
Danny Adams
(Wennson Salazar/Alternate)
Team #MakeAmericaStrongAgain
Tehani Sekona
KC Stallsmith
Sama Sekona
Crimson DeRego
(Josh Stallsmith/Alternate)

Fundraising efforts are almost complete we want to MAHALO everyone for their support! If you still want to help, here's a couple things you can do!

TEAM BUFF & STUFF taking orders for Macaroos $24 ORDER BY TODAY TEXT ZOE 808-938-5077
Act now on the macaroons!
TEAM #MakeAmericaStrongAgain is hosting Silent Auction in the gym from now till this Wednesday,
featuring CrossFit Games Athlete Cheryl Brosts gently used GEAR (Shoes, tanks, tights, knee sleeves and more), along with many goods and services including:
2 hour family photo shoot from Kubi at Photo Guardians ($400 value bid starts at $60!)
Police Family Chiropractic consultation, exam and x-ray if needed ($130 value, bid starts at $25!)
Mauna Kea Beach Massage from Kaiaka Lindsey ($100 value, bid starts at $20!)
Classic Full Lashes by Lani ($150 value, bid starts at $30!)
Haircut, Shampoo & Blowout by Shauna Fergerstrom from Vanity Box ($45 value, bid starts at $10!)
Make Up Application by Elana DeRego ($75 Value, bid starts at $15!)
UPS Store Business Card or Color Printing
Moblie Computer Doctor 1 hour service ($80 value, bid starts at $20!)
Sandra Martin from DVD NOW!
TEAM #MakeAmericaStrongAgain is also selling Paleo Cookies (Choco chip, Snickerdoodle, and Brownies)
Sign up for these in the gym there's a clip board on the front desk, $10 pick up is week of Sep 5 we'll bring in fresh that week.

Congrats to all the WOMEN who were part of the CrossFit AllStar New You 6 Week Challenge! 

We had 36 women participate and 24 are continuing their training with us! Be sure to welcome and congratulate these women when you see them in class!

10:15AM TUESDAY & THURSDAY CLASS for Women staying on permanent schedule!

Because we had such a high retention rate from the womens class, we're keeping the Tuesday and Thursday WOMEN ONLY class on the schedule. We'll be doing the regular WOD program for that day, and all women are welcome. This may also be a great class to bring a new female friend to for their first FREE sample class!


  • New MALE athletes only, or past CrossFit clients that want a fresh re-start
  • Must be able to attend 3 CrossFit classes per week during MENS class times (Mon. & Wed. 10:15am OR 5:30pm, and Saturday 10am)
  • Must be committed to change and self improvement
  • Must check EGO at the door!
  • Cost is $250
  • Call or Text KC to schedule your interview to see if you're a good fit! KC Stallsmith 808-357-7851

SAVE THE DATE Nov. 11,12,13 for this year's 5th Annual AllStar Round-Up right here at CrossFit AllStar!

Start training NOW to compete!!!! OR keep the date open to VOLUNTEER! Whatever way you want to be involved we appreciate all who come together for this amazing event. To check out this video from last years event click HERE.


The best way for us to grow our community is by getting referrals from people like YOU! Mahalo for making us your gym of choice, we're committed to being our best and being right along side you while you do the same!

MAHALO FOR MY SURPRISE BIRTHDAY PARTY AT THE BOX!!!! Sorry if anyone didn't know it was happening! I obviously wasn't in charge of getting the word out! MAHALO Josh, Zoe, Lena, Carolyn, Tehani and ALL OTHERS who made this happen for me!

It wasn't anything out of the ordinary to get a phone call letting me know that the toilet was leaking down at the gym since we've had problems with is in the past! I was just about ready to head out to a birthday dinner with my family, when I got the call...I showed up at the gym to help with the clean up and SURPRISE! Paleo party for KC! MAHALO!!!! I felt so loved and cared for by everyone! I was in my favorite place with my favorite people eating my favorite food! Thank for the birthday cake Carolyn!
As always, please come to me with any comments, questions, or concerns. That's how we all get better, including me!
Be well, stay safe, train hard,
Coach KC & Staff

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