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Check out BuzzFeed’s article on three classic CrossFit workouts featuring scaling from Jeff and Mikki Martin. Who better to get scaling from than the founders of CrossFit Kids and the Brand X Method? http://www.buzzfeed.com/sallytamarkin/intense-crossfit-workouts

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The Brand X Method WARM-UP: 3x 10 box step-ups (5 each leg) 10 pogos 10 walking lunges (5 each leg) 10 knees-to-elbows 10 cossacks (5 ea. leg) 10 good mornings STRENGTH: Advanced (Cap 35:00) 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 5 flags 10 toes-to-bar 10 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Intermediate 5 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 2-3 flags 5-8 toes-to-bar 5-8 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers Beginner (Cap 21:00) 3-4 rounds – 30 seconds between movements, 2:00 between rounds All movements are strict 10 hollow rocks 5 toes-to-bar 5 knee-to-opposite-elbows 30 flutter kicks 30 mountain climbers MOBILITY: Upward dog Downward dog Child’s pose Photo Credit: Danell Marks Photography

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Bracing Tekkers Tabata odd object holds Heavy dumbbells or plates, Yoke or bar, heavy bag or sand bag Mobility Yoga Photo Credit: Danell Marks Photography

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Advanced 10=>1 strict pull ups 2-4-6-8….18-20 strict push ups Intermediate 4x 3-6 strict pull ups 8-10 strict push ups Beginner 4x 2-3 strict pull ups (assisted okay) 5-7 strict push ups All 20-30 minute run/row Mobility T spine smash Glute Smash Calf stretch Photo Credit: Danell Marks Photography

CrossFit Brand X Poway shared an image on Facebook

Hey folks! Show your support! We have 8 teens that qualified for The USAPL Nationals! Help us raise money to get them there. They’ve worked so hard!

CrossFit Brand X Poway shared an image on Facebook

Strength training has always held a central place in the programming at Brand X. When you pair that focus with an obsession for good movement and the understanding that these things take time, great things can happen at the gym. We began a new strength program in 2014. Driven by the The Brand X Method, it centered on volume and weekly load increases determined by work set reps and quality of movement. It was highly individualized to best match each client’s level of experience. Some clients took to it right away; others were uncertain and skeptical about its seemingly nonlinear progression. We just completed the second cycle. From a coaching standpoint, we observed very few instances of long-term plateaus, overtraining, or injuries and a substantial improvement in mechanics and confidence. To give you an idea of just how much progress the clients have made, the following are a sampling of clients’ end-of-cycle x3 numbers (first cycle/second cycle): Deadlift Alison 290 320 Amy 185 220 Cathy G 190 210 Cheree 200 225 Christie 125 155 Cole 340 425 Desiree 190 220 Emily 130 160 Eric 295 375 Jamie 315 375 Jenna 205 235 Jenni 160 205 Katie 225 265 Krystal 150 195 Kyle 375 410 Lauren 220 255 LeAnn 65 150 Mandy 150 170 Mario 265 320 Phil 260 315 Renee 165 190 Ruben 180 255 Tanya 145 175 Tess 225 275 Teresa 180 210 Wayne 235 345 Press Alison 82 90 Amy 75 80 Cathy G 60 65 Cheree 72 80 Christie 60 65 Cole 125 145 Desiree 70 75 Emily 60 —- Eric 122 140 Jamie 120 145 Jenna —- 87 Jenni 60 67 Katie 80 95 Krystal 60 75 Kyle 155 170 Lauren 72 85 LeAnn 52 75 Mandy 75 82 Mario 105 112 Phil 102 115 Renee 65 70 Ruben 70 85 Tanya 65 67 Tess 67 73 Teresa 72 75 Wayne 160 180

CrossFit Brand X Poway shared an image on Facebook

The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10

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General Information

NameCrossFit Brand X Poway
OwnerJeff Martin
Websitewww.crossfitbrandx.com
Phone760.788.8091
EmailMikki.CrossFitBrandX@Gmail.com
Address432 Maple Street, Suites 1 & 2
Ramona, CA 92065

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CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared a link on Facebook

WOD Back Squat 2-2-2-2-2-2 "Diane" 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses) http://crossfitrosslyn.com/friday-93016/

CrossFit Rosslyn posted an article
Patriot CrossFit posted an article
Ballston CrossFit shared a link on Facebook

CrossFit Rosslyn shared an image on Facebook
CrossFit Old Town shared an image on Facebook

New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

CrossFit Rosslyn shared an image on Facebook

#throwbackthursday Photos from our #benchmarkwods earlier this week. Both "Jackie" and "Elizabeth!" #crossfitrosslyn #teamcfr #tbt

CrossFit Pittsburgh shared an image on Facebook

Going.,.,,

CrossFit Old Town shared an image on Facebook

A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells

CrossFit Old Town shared an image on Facebook

How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals

CrossFit Iron City shared a link on Facebook

We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.

CrossFit Rosslyn shared an image on Facebook

CrossFit Prime shared an image on Facebook

Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger

CrossFit Prime posted an article
Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/

CrossFit King of Prussia posted an article
Ballston CrossFit shared an image on Facebook

CrossFit Focus shared an image on Facebook

We're one day closer to Friday and that means it must be Ladies Night!

CrossFit Pittsburgh posted an article
CrossFit Athletics posted an article
CrossFit Main Line shared an image on Facebook

Double Grace Thursday. Prepare yourselves!

CrossFit Main Line posted an article
CrossFit Shadyside shared an image on Facebook

5:30 Snatching

CrossFit Wake Forest shared an image on Facebook

9/29/2016 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Love posted an article
CrossFit Love shared a link on Facebook

Schedule Updates & NEW Programs! Check it out: *more on the blog http://crossfitlove.com/love-schedule-updates/

CrossFit Love posted an article
CrossFit Shadyside posted on Facebook

Thursday 9.29.17 Warm up: Complete a 6 minute AMRAP of: 300' shuttle run (50' sections) 10 Push Ups 10 Air squats 10 light KBS Grab a barbell and warm up to 55% of your clean and jerk max. For time (cap @ 5): 30 clean and jerks @ 55% of your max For time: Run 2 miles

CrossFit Love shared a link on Facebook

Check out the @Liftopia article by our @k8tlevy "4 exercises to start this ski season at the top of your game!" http://bit.ly/2ddYYgW #ski And is the model is our own Casey Boyle!!

CrossFit Novem posted an article
CrossFit Delaware Valley shared an image on Facebook

We're ordering m supplements from SFH this Friday at 9am. Want in ? Use this link: https://goo.gl/forms/AghTNJg4BOstm2n22

CrossFit RDU posted an article
CrossFit Wake Forest shared an image on Facebook

9/28/2016 WOD: Row 2 km This is an all out effort for time. Then: Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

CrossFit Invoke posted an article
CrossFit Durham posted an article
CrossFit Gastonia shared a link on Facebook

Lunch class will be at 11:30 am on Wednesday

CrossFit RTP posted an article
CrossFit Harrisburg shared an image on Facebook

Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP - Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike

Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
Raleigh CrossFit shared an image on Facebook

Seeing so much fitness. Double unders and deadlifts. #makeraleighstronger

CrossFit Harrisburg posted on Facebook

Don't forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!

CrossFit Invoke shared an image on Facebook

#cfinvoke #cfiathlete #crossfit #crossfitcommunity #powerclean #liftheavy #strong #gohardorgohome #fitness #fitnessforlife #crossfittraining #tony_pearce_photo

Raleigh CrossFit shared an image on Facebook

Safety remains paramount while we are in the gym. Doubly so during a max-effort lift. Remember to keep your immediate area clear of hazards (plates, phones, water bottles), don't walk in front of someone as they are lifting, and use your spotters on lifts that require one. Stay safe and keep getting after it! #MakeRaleighStronger

CrossFit Eternal shared an image on Facebook

What is reboot at CrossFit Eternal? #crossfit #crossfiteternal #fitness #reboot #charlotte #workout #gym #weightloss #sweatlife #bootcamp #intervaltraining

CrossFit Silver Spring shared an image on Facebook

“Opportunity is missed by most people because it is dressed in overalls and looks like work."

CrossFit Silver Spring shared an image on Facebook

"If you want to be a lion, you must train with lions"

CrossFit Dilworth shared a link on Facebook

**FRIENDLY REMINDER** The 3rd Annual Amrap 4 Autism to benefit Autism Speaks is coming up NEXT weekend on Saturday, October 8th just down the road from CFD at the BB&T ballpark. There are posters and flyers in the gym with more info on the whiteboard, if you haven't already seen those in the past couple months, check out the details below. We would love to have a group go out to represent CFD and participate in this awesome cause! Let us know if you have any questions. What: 3rd Annual AMRAP 4 AUTISM (Partner WOD) When: October 8th, 2016 Where: BB&T Ballpark Downtown (Charlotte Knights Stadium) Why: To help all families in the Charlotte area who have been affected by Autism, but especially to create Hope for Landon, the boy who inspired it all: http://www.amrap4autism.com/take-action/ How: Sign up HERE. Heats are 9, 10, 11, 12pm, 1pm WINNERS: These awesome awards will be given to the top teams (Men, Women, Coed) in each heat. Thank you for once again proving that Crossfit Dilworth supports the community in every way we can!

Ultimate CrossFit posted on Facebook

Our iPad attendance kiosk is out for repairs- please make sure you SIGN IN ON THE WHITEBOARD! Thanks!

ESC CrossFit Southend shared an image on Facebook

Big shoutout goes to Colleen Hayes! This past weekend was the first time she competed in CrossFit Competition and came in fourth for her division at the Goddess Games! Colleen prepared for this competition by continuing to train in our regular group classes and adding a little bit more volume to her normal training regimen. Everything paid off for a great event for her, so when you see her around the gym, congratulate her on the performance! #CrossFitSouthEnd #Competition #Goals #GoddessGames

CrossFit 77 shared an image on Facebook

Dana we're not angry, we are just....disappointed Hopefully, we can encourage better practices of how to clean up after yourself #accoubtability

CrossFit Durham posted an article
CrossFit BWI shared an image on Facebook

Join us for Barbells for Boobs, Oct. 22 https://www.facebook.com/events/303744319994876/ Photo by Boris and Company

Oak City CrossFit shared an image on Facebook

A congratulations is in order for two of our friends, Mēgan and John(ny), for completing their run and on their engagement. See you two soon! Safe travels!

Raleigh CrossFit shared an image on Facebook

We love hosting our @corepoweryogaraleigh friends! Don't forget: as part of our partnership, you guys get 4 free classes a month as a Raleigh CrossFit member. Don't sleep on that! #MakeRaleighStronger

CrossFit 77 shared an image on Facebook

Lisa cracking the whip!

CrossFit Harbor East posted on Facebook

Tuesday September 27, 2016 WOD: 21-15-9 Deadlift (275/185) Box Jump (24/20) Scaled - 185/115, step ups Rx - As written Competitor - 315/205, 30/24 Accessory Work: 4 Rounds 200m Row (Sprint) 3 Rope Climbs * Full Recovery btwn Rounds

CrossFit Silver Spring posted an article