Alvin CrossFit

08/30/2023

This is Functional Fitness‼️

05/30/2023

Just a few of our folks getting their one rep maxes on Strict Press and Push Press.

I LOVE seeing new PRs‼️ 💪

Check the comments for more videos 🙂

05/29/2023

Say it louder for the people in the back.

CrossFit offers access to something typically available only to those performing at an elite level: the opportunity to step beyond a threshold of effort and comfort, to commit fully, and to really, truly stretch yourself. Every single person who does a CrossFit workout, no matter their age or their ability, has this opportunity in front of them. CrossFit is a safe place to push yourself into new territory of being.

Like anything else in life, sometimes you win, sometimes you lose. Sometimes you look like a badass, sometimes you’re a crying mess. But no matter how hard you struggle, we won’t let you give up on yourself. We love you anyway.

—Nicole Carroll

Learn more about CrossFit.com |

05/29/2023

Every Memorial Weekend, CrossFit affiliates from around the world take part in the same Hero workout, called Murph.
It’s a workout that has become synonymous with CrossFit, not just for its brutal toughness, but for what it represents. "Murph" is not simply another workout we do in a class to increase our fitness before moving on to whatever else we have going on in the day. It is a workout designed to honor and remember the men and women of the armed forces that have lost their lives in defense of our freedom. And as is the case with every Hero workout, it has a story of courage and sacrifice behind it.

Murph is named after Navy Lieutenant Michael P. Murphy, who was KIA (Killed in Action) in Afghanistan on June 28th, 2005. He was 29 years old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was "The Protector", the decision made perfect sense. When Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs kid into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell). During the mission the team encountered a group of local goat herders.

A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint.
Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he MIGHT get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled gr***de, killing all 16 men on board.

Murphy, Dietz, and Axelson were all KIA. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village.

The actions and story of the SEALs on June 28th, 2005 are portrayed in the film Lone Survivor.

Murphy was posthumously awarded the Congressional Medal of Honor for his courage and sacrifice that day. All three of his men were awarded the Navy’s second-highest honor, the Navy Cross, for their actions. The men who were killed in the rescue attempt were also honored. These included Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy, who were posthumously awarded Bronze Stars for Valor and Purple Hearts.
CrossFit HQ’s Russell Berger, who served in the 1st Ranger Battalion, writes of these men: “These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

05/27/2023

Memorial Day honors the men and women who died while serving in the U.S. military.

Originally known as Decoration Day, it originated in the years following the Civil War and became an official federal holiday in 1971. Many Americans observe Memorial Day by visiting cemeteries or memorials, holding family gatherings and participating in parades. Unofficially, it marks the beginning of the summer season.

The Civil War, which ended in the spring of 1865, claimed more lives than any conflict in U.S. history and required the establishment of the country’s first national cemeteries.

By the late 1860s, Americans in various towns and cities had begun holding springtime tributes to these countless fallen soldiers, decorating their graves with flowers and reciting prayers.

It is unclear where exactly this tradition originated; numerous different communities may have independently initiated the memorial gatherings. And some records show that one of the earliest Memorial Day commemorations was organized by a group of formerly enslaved people in Charleston, South Carolina less than a month after the Confederacy surrendered in 1865. Nevertheless, in 1966 the federal government declared Waterloo, New York, the official birthplace of Memorial Day.

Waterloo—which first celebrated the day on May 5, 1866—was chosen because it hosted an annual, community-wide event, during which businesses closed and residents decorated the graves of soldiers with flowers and flags.

On May 5, 1868, General John A. Logan, leader of an organization for Northern Civil War veterans, called for a nationwide day of remembrance later that month. “The 30th of May, 1868, is designated for the purpose of strewing with flowers, or otherwise decorating the graves of comrades who died in defense of their country during the late rebellion, and whose bodies now lie in almost every city, village and hamlet churchyard in the land,” he proclaimed.

The date of Decoration Day, as he called it, was chosen because it wasn’t the anniversary of any particular battle.

On the first Decoration Day, General James Garfield made a speech at Arlington National Cemetery, and 5,000 participants decorated the graves of the 20,000 Civil War soldiers buried there.

05/26/2023

If you spend 18 minutes a day for a year on whatever it is you want to get better at, that equals 100 hours.

If you do that, you’ll be better than 95% of the world at that discipline.

Discipline > Motivation.

05/19/2023

Your body needs maintenance just like your vehicle. If you don't change the oil & rotate the tires regularly, it'll break down.

There's basic things you can do like stretching & mobilizing that don't require any equipment but sometimes you need a tool to help... and I've tried them all from foam rollers and rolling sticks to Lacrosse balls and percussion massagers but nothing worked as well for tight muscles like this bad boy.

It's paid for itself several times over by saving me time and money going to a masseuse.

Belifu Dual Channel TENS EMS Unit 24 Modes Muscle Stimulator for Pain Relief Therapy, Electronic Pulse Massager Muscle Massager with 10 Pads, Dust-Proof Drawstring Storage Bag，Fastening Cable Ties…

05/19/2023

Say it louder for the people in the back‼️

Scream it for people with kids.

I beg you. Don’t get your kids hooked on this garbage from a young age.

There are countries in Europe that have banned many of these items or banned some of their ingredients like the food dyes. So they get a better (albeit still unhealthy) version of our junk food.

When I grew up in the 70s and 80s, we didn’t really know how bad these things were for us. There’s no excuse to live off these types of fake lab foods any longer.

CrossFit prescription for nutrition:

“Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat”

I know it’s hard but dadgummit, these foods should not occupy the majority of your shopping cart.

Stay out of the grocery store isles. That’s where the fake, boxed, lab created food is found.

Real food, like you find a nature, is on the perimeter of the grocery store. Happy hunting.

Coach Fergs~

05/11/2023

IYKYK

Here are the different tips that can help you do the Murph workout. To choose the right one, try to match your goals and fitness level.