Frequently Asked QuestionsQ: Do I have to be in shape to start CrossFit?A: Absolutely not! Our workouts are scalable and customizable for every body—no matter your age, background, or current fitness level. We’ve trained grandmas, aunties, kids, folks managing diabetes or obesity, and yes—even a 100-year-old CrossFit athlete (seriously, go search “CrossFit AllStar Kupuna” on YouTube and get inspired!). If they can do it, so can you. We’ll meet you where you’re at and help you grow from there—safely and confidently. Q: How Do I Get Started?A: You’ve Got Options! Option 1: Join our KickSTART Beginner Class Held the 1st Saturday of each month from 9:30–11:00 AM, this session teaches you everything you need to know to begin your CrossFit journey with confidence. Head to our calendar, find the KickSTART course, and click to register! (Bonus: It’s FREE if you become a member!) Option 2: Try a FREE Class Not sure yet? Come take a free trial class to get a feel for the workouts, the vibe, and our community. Want one-on-one attention? We also offer private beginner intro sessions scheduled around your availability. Just call or text KC at 808-357-7851 and we’ll get you all set up. No pressure—just possibilities. Let’s find the start that’s right for you! Q: I Loved the FREE Trial Class—How Do I Join?A: Easy! Just click on the ‘Fees’ tab right here on our website to view or purchase your membership options. Welcome to the AllStar ‘Ohana! Q: What Should I Expect My First Couple of Weeks?A: Go slow, learn the ropes, and yes—expect to be sore (like, “hello muscles I never knew I had” sore). We start you at a VERY moderate pace so you can focus on the most important thing first: mechanics. Once you’ve got those down, we build consistency, and only then do we turn up the intensity. That’s the CrossFit way—form first, fire later. That soreness. Totally normal. It means you’re putting in work, breaking down muscle so it can rebuild stronger. The magic happens during recovery—so don’t skimp on: Hydration 7+ hours of solid sleep ‘Olena (Hawaiian turmeric) for natural inflammation support Fish oil to speed up muscle recovery Most important tip: Don’t ghost your gains. Soreness is part of the process, not a stop sign. Come back, move light, and flush it out. Stick with it. Stay consistent. Believe in yourself. If you believe you CAN, you WILL. Q. Can I bring my kids to class?A: Absolutely, YES! As a parent-run gym, we totally get the juggle of chasing gains while chasing kids. Our owner has two keiki of her own, so we’ve made sure there’s safe space for your littles while you get your workout in. Kids can hang out, relax on the benches out front while you train. Just make sure to read and sign our Parent Agreement and Liability Waiver before class. Q: Will CrossFit Make Me Bulky?A: In short—NOPE. This is one of the biggest myths out there. CrossFit will help you build lean muscle, burn fat, and get stronger, not bigger. Want the full scoop? Read this helpful article to bust the “bulky” myth once and for all. Q: I’m Visiting from the Mainland, But I’ve Been CrossFitting So Long I Kip in My Sleep—Can I Drop In?A: Heck yes, welcome to the ‘Ohana! We love hosting visiting CrossFitters from all over the world. Whether you’re here for a day, a week, or longer—come throw down with us! Just head to our schedule, click on the class you want, and choose from a single drop-in, week pass, or monthly option. We can’t wait to WOD with you! Q: I Just Moved to the Big Island and I've Been CrossFitting So Long I Named My Kids Fran and Helen—Can I Join a Group Class?A: 100% YES—welcome home! We’d love to have you jump into class with us! Already a CrossFit veteran? Awesome. If you’d like a quick refresher on the fundamentals, our Saturday KickSTART course is FREE for members—a great way to brush up and get to know the vibe. Come train, make new friends, and settle into your new AllStar ‘ohana. Q: What’s It Gonna Cost Me?A: Technically, CrossFit is free—so why pay for it? You can find daily workouts posted on CrossFit.com for zero dollars. But our members choose CrossFit AllStar because we offer so much more than just a workout. Here’s what you're really investing in: Top-tier coaching in every class Personal instruction to improve technique—whether you’re mastering a squat or refining Olympic lifts A supportive, high-energy community that makes training more fun (and let’s be honest, more effective) Accountability, structure, and real results Bottom line? You’re not just paying for access—you’re paying for progress. Q: Do You Offer Private Sessions?A: Absolutely! Whether you want one-on-one coaching, a customized plan, or just some extra attention—we’ve got you. Just hit Contact Us to get more info or schedule your private session. Let’s make it happen! Q. Do you take credit cards?A. Yup! We take all of the following: cash, debit, VISA, Mastercard, Discover and American Express. We impose an Infrastructure Fee of 3.0% on Card transactions and $0.99 on ACH transactions, which is not greater than our cost of acceptance. We look forward to training you! Mahalo! Q: How Much Is a Membership?A: We’ve got flexible options to fit your goals—but the real value of CrossFit goes way beyond the price tag. The best way to find out if it’s right for you? Come try a FREE class and experience it for yourself! You’ll walk away with all the info you need to make a confident decision for your health and fitness. Click HERE to check out our current membership options. Let’s get you started! Q: Do You Sell T-Shirts, Water Bottles, Stickers, and Other Cool Stuff?A: Oh yeah—we’ve got the goods! Swing by and check out our AllStar gear, including our legendary “Suck It Up” water bottles, stylish tees, stickers, and more. Q: Can I Just Come In and Work Out On My Own?A: Yes—but there are a few ground rules. Solo workouts are allowed only for current members, and only during Open Gym or class times. You’ll need to check in with the coach on duty and follow all of our HOUSE RULES to keep the space safe and flowing smoothly. Be sure to check our schedule for available times. We’ve got your back—and your back squats! For any questions that weren’t answered here, please fill out our contact us form.
I’m ready! what now?Your success starts here.
Progress, results, safety, and fun—that’s what we’re all about. To set you up for long-term success, we’ve designed a quick, simple, and effective 90-minute beginner orientation. One session, and you’ll be ready to crush it! ? To register for the AllStar KickSTART beginner orientation CLICK HERE TO GO TO THE CALENDAR, find the KickSTART class on the 1st Satruday of the month, click on it and get registered! AllStar KickSTARTBeginner’s Orientation (Required)
Our KickSTART Beginner Orientation happens the 1st Saturday of every month—and it’s a game-changer. Whether you take it before or after joining, this class sets you up for long-term success. Required? Yes. Worth it? 100%. why it matters:
Thinking about CrossFit but not sure where to start? Our KickSTART Beginner Orientation is designed to give newbies a safe, education-based introduction to our core fitness philosophy and foundational movements. A strong foundation = long-term results, and this 90-minute session will set you up for success. What to Expect:
Team Building & Community: Start with a fun “Question of the Day” to connect with your future fit family. The Why Behind CrossFit: Learn what makes our method so effective and how it transforms lives. Master the Basics: Get hands-on with the 4 Foundational Movements—the building blocks for everything you’ll do here. Warm-Up & Baseline Workout: Practice new movements, refine your form, and set your starting benchmark. Who It’s For:
Complete beginners—no experience? No problem! Those with some experience who never had a solid intro and want to refine their fundamentals. The best results start with the best foundation. Let’s build yours!
Know Your Stuff: CrossFit Fundamentals
By the end of KickSTART, you’ll be able to answer: What is CrossFit? (Hint: It’s more than just a workout—it's a game-changer.) What are the 3 types of movement we focus on, and why do they matter? What are the 10 General Physical Skills, and why should you train them all? Mechanics, Consistency, Intensity—what do they mean, and which comes first? What is the Theoretical Hierarchy of Athlete Development? (Yes, there’s a science to this!) What is the ‘Sickness to Wellness to Fitness’ Continuum? (And where do you land?) What are CrossFit’s nutrition recommendations, and why do they fuel performance? By understanding the why behind what we do, you’ll train smarter, see better results, and set yourself up for lifelong success.
Develop a basic understanding and how to modify:
Dates and times:
Our ALLSTAR KICKSTART program runs once a month, with orientation happening on the 1st Saturday from 9:30 AM - 11:00 AM at CrossFit AllStar in Waimea. This one-time session is packed with golden nuggets of knowledge to set you up for success. The best way to start? Start strong.
Value and Cost of the Program:
Cost: $40 for the 90-minute group session. FREE for current CFAS members! Want extra guidance? You can grab the Quickstart Paleo Guidebook for just $25 (optional, but packed with great info). Can’t Wait for KickSTART? We’ve Got You!Private Intro
Want a personalized, one-on-one introduction to CrossFit? Or need to fast-track your learning? Our Private Introductory Session condenses our beginner course into a 90-minute session tailored just for you! When We work around your schedule! Sessions are booked based on availability with your trainer. Text or call KC Stallsmith at ? 808-357-7851 to set up your session! Cost:
What You’ll Get: Personalized consultation—we discuss your history, goals, and any injuries or concerns Learn the 4 Foundational Movements (Squat, Pull-Up, Push-Up, Sit-Up) + modifications if needed CrossFit Nutrition basics to fuel your success Deep dive into CrossFit philosophy & methodology (Sickness to Wellness Continuum, Athlete Development, 10 General Physical Skills & more) Complete your ‘Baseline’ workout and log your official Baseline time Do You Need Prior Experience? Nope! This session is designed for anyone looking to start strong and build a solid foundation. Ready to book? Text or call KC at ? 808-357-7851 and let’s get you started! “At one of the lowest points in my life I walked into CrossFit AllStar. I was a few days into my sobriety, totally out of shape, and uncomfortable even walking across the gym floor. But I was looking for support in making major life changes and I knew I needed help. KC welcomed me with open arms, and I signed up for the OnRamp program. I really committed myself, and in a matter of months my energy, self worth, and outlook on life exploded. Not long after I joined, my husband did too and our daughter started CrossFit Kids. It gave us the family routine and positive support system we needed. KC is gifted and passionate coach, and has fostered a solid community of people who joyfully support each other toward healthier lives. We’ve been a part of the CrossFit AllStar ohana for over 10 years now! With a doubt, this gym can be truly life changing.” Have you done crossfit before and Interested in jumping right in? Just Show Up!
You may sign up for a free trial class or text 808-357-7851 for fastest response or use the contact us feature to let us know you're coming and to allow us to answer any questions. Tell your friends too! Let us show you how we shine. See you at AllStar! |
Building Community - The CrossFit AllStar Way
Building Community - The CrossFit AllStar Way, take a glimpse into who we are and what's important to our culture of fitness.
Kupuna at CrossFit AllStar
K.C. Stallsmith is the owner of CrossFit AllStar in Waimea, Hawaii. When she first opened the affiliate, she was eager to share CrossFit with her community.
“I felt like I had an opportunity, as well as a responsibility, to introduce it to our community in an important way,” she says, “and that was to allow everyone accessibility to the methodology because truly I think that’s what (Greg) Glassman had in mind. ”
To put her beliefs into practice, Stallsmith coaches athletes up to 100 years old in a “kupuna”—meaning elder—class.
“We are here to help you live better and move better and be healthy and well,” she says.
“As we have proven here, as long as you have a really good coach that’s willing to respect you and meet you where you’re at, that’s what I think makes a truly good experience,” says Karyn Clay, owner of adult daycare Ho’onano Place.
Clay adds: “(Stallsmith) is able to connect with them, heart and soul, and make them smile, and they just love her.”
CrossFit AllStar - Raising the Bar on Fitness
includes features on our kids classes
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