“Even the greatest was once a beginner. Don’t be afraid to take that first step.”
I’m ready! what now?
CrossFit is sooooo intimidating. what’s the best way to get started?
Progress, results, safety and fun are our top priority. We want to ensure complete beginners are well prepared for long term success. We’ve developed a quick, simple, easy and effective beginner single session 90 minute orientation that will prepare you for all that is to come!
AllStar KickSTART
Beginner’s Orientation (Required)
We are serious about your success here, and hope you are too. We offer our KickSTART Beginner Orientation class the 1st Saturday of each month. Attendance is required either before or after you become a member. This is to your benefit as you’ll learn things which will help you long term.
Purpose of Program:
Help CrossFit curious newbies get started in a safe, education based beginner orientation class, focusing on our core fitness philosophy and foundational movements. Those who start with the basics, have the best foundation to build upon, proven to give long term results. In the 90 minute session participants will in complete:
Question of the Day for team building and community connections
Learn CrossFit methodology and the ‘why’ of what drives what we do
Learn the 4 Foundational Movements (which build on all the other movements you’ll learn here)
Basic warm-up and ‘Baseline’ workout to practice new movements and reinforce form and movement standards.
Who it’s for:
People who know nothing about CrossFit, or have never done fitness training.
People who have some experience, but who want to know more about fundamentals and never did a Beginner’s Orientation.
Intended Outcomes:
Understand how to answer the questions:
What is CrossFit?
What 3 types of movement do we focus on and why?
What are the 10 General Physical Skills and why is it important to train all 10?
Mechanics, Consistency, Intensity…what are they and what’s most important?
What is the Theoretical Hierarchy to the Development of an Athlete?
What is the ‘Sickness to Wellness Fitness Continuum’?
What are the Nutrition recommendations for CrossFit training and why?
Develop a basic understanding and how to modify:
Jumprope (with or without a rope)
Squat
Sit Up
Push Up
Pull Up
Basic understanding of the Concept 2 Rower and/or Bikes
When you continue to train with us over many months and years, you’ll learn proficiency in:
Kettlebell Swing
Box Step Up/Jump
Wall Ball Shot
Rings
Inversions (Simple Down Dog to more complex Handstands)
Burpee
Lunge
Deadlift
Presses and overhead movement (basics with PVC pipe or light training bar)
Barbell Squat (Front & Back) as well as how to use a rack
Barbell Clean (basics with PVC pipe or light training bar)
Barbell Snatch (basics with PVC pipe or light training bar)
Dates and times:
We will run the ALLSTAR KICKSTART program once per month. Orientation starts on the 1st Saturday of each Month 9:30am-11:00am at CrossFit AllStar gym in Waimea. This is a single session orintation packed with golden nuggets of information to help you get the best start!
Value and Cost of the Program:
Cost in this group setting is $40 for the 90 minute session. If you’re already a CFAS member this orientation is free.
*Option to purchase ‘Quickstart Paleo Guidebook’. The book is recommended but not required. $25 printing fee
You don’t want to wait until the 1st of the month, or you would like one-on-one private beginner intro?
Private Intro
1-on-1
Private Introductory Sessions are available for a one-on-one experience, or to expedite the learning process. We condense our beginner course into one time 1.5 hour session tailored just for you!
When is the session?
The session is scheduled around you and your trainers schedule so there’s tons of flexibility. Text or Call KC Stallsmith at 808-357-7851 to get scheduled!
Cost of the Private Intro:
The cost is $150 +tax, and you get 50% OFF each additional person in your group so bring a friend and you’ll all save! Complete your private intro session and receive a FREE week of unlimited classes so you can try them out!
What you’ll get in a private Intro:
We will discuss your history, goals, and any pre-existing injuries or conditions
Learn the 4 Foundational Movements: Squat, Pull Up, Push Up, and Sit Up (and how to modify each one if needed)
CrossFit Nutrition basics
CrossFit methodology, philosophy & terminology (Sickness to Wellness Fitness Continuum, Theoretical Hierarchy to the Development of an Athlete, Hopper Model, 10 General Physical Skills… and more)
You’ll perform the ‘Baseline’ workout and get your ‘Baseline’ time
Do I need prior experience?
No! We’re here to help you get the best start possible.
TEXT or call KC to schedule your private intro 808-357-7851
“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.”
Diane Campbell, 70 years
"Thank you so much for creating your KickSTART program. You showed me how to move safely, how to adapt each particular exercise to my current ability and then gradually ramp the intensity up, and how to use all the really fun equipment you have. I feel so much better prepared now for the regular group classes. I can go in with confidence, knowing my limitations as I start out, and knowing how I can accomplish each move while respecting my body. It has been fascinating to discover how many ways you can adapt each move and still get the benefits to the muscle groups. I can actually take part and have an absolutely wonderful time!” ---Diane Campbell, 70 years young
To start your KickSTART with us text KC Stallsmith at 808-357-7851 for fastest service or click HERE! Give us your info and we'll get back to you ASAP!
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!
