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Vault Basics

This is our fundamentals 3-part series program that is required of all athletes new to Vault. We have successfully condensed this into 3 private one on one sessions and we do ask each and every new athlete to commit to these prior to entering the WOD or Olympic Lifting classes. We have made this on ramp program process more affordable than ever! FIRST SESSION IS FREE.

Vault Athletics Basics

Vault Athletics

Anyone new to our facility (regardless of experience) will be assessed in 60 seconds or less to determine eligibility to take this class. Please take note of this before you arrive and be prepared to demonstrate your fitness knowledge. Be sure to sign up for Vault Basics if you need a refresher prior to your first Vault Athletics class!

Vault CrossFit

Dynamics

Vault Dynamics™ is 60-minute high energy cardio-based interval training that combines functional movements that fatigue your body with agility, speed training, power endurance training and plyometrics movements. Vault Dynamics™ is perfect for the athlete looking to improving his or her overall performance or for the non-athlete who looking to train like one. The key to success with Vault Dynamics™ is to make sure all functional movements are performed at a high intensity to simulate the demands placed on an athlete when he or she performs on the field. Vault Dynamics™ will also focus on and improve what we call the BIG 3: Cardio endurance, Muscle endurance, and the Body’s Physical Appearance.

Vault Dynamics

Gymnastics

This class focuses on kipping, muscle up, toes to bar, chest to bar movements just to name a few. You will learn to be more efficient with gymnastics movements and develop, strength, flexibility, balance, body control and better spatial awareness that will make you a better athlete. You will also be learning other gymnastics movements, front levers, back levers and handstand skills. This class will have a skill, strength and a workout.

Vault Gymnastics

Olympic Lifting

Vault Oly is our barbell lifting class! This class will provide athletes with work on their technique in the olympic lifts. Classes will include drills to improve the lifts and work on increasing strength and power as well as performing the lifts themselves. Plus… its fun to throw around heavy weight!

Vault Oly

Yoga

A vinyasa power flow class. Vinyasa is a continuous flow of movement using the sun salutations while working on lengthening the muscles and opening up the hip flexors, shoulders, and other tight areas. Imagine how much your workouts will change once your hamstrings start to elongate from the downward dogs and those tight hip flexors start releasing making your squats and dead lifts easier to do and access. It’s a great way to relieve stress and tension in the muscles as well as the mind, while still feeling like you are doing something great for your body. You don’t have to be super flexible to take the class; taking yoga is going to bring back that mobility into the body!

Vault Yoga

Spin

Vault’s group indoor cycling workout! Cardio and aerobic based for all skill levels. No complex movements and no helmet needed! Low impact to balance out your fitness regimen!

Vault Spin

Sunday, December 15th

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Sunday Part A.)5x5 Front Squat*              *8 Single Arm DB Rows After each set Part B.)4rds              30 R. KBS(53/35)              30 Pull-ups              400m Run Mobility: Lats

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Saturday, December 14th

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Saturday  Part A.)16min EMOM             1. 2 Push Press+2 Push Jerk             2. Power Clean+Hang Squat Clean Part B.) With A Partner Complete              40 Bench Press(155/105)(while parter does wall sit)              50 Burpee Box Jumps(24/20)(while Partner Hold Plank)              60 Deadlifts(225/155)(while partner hangs from bar)              70 T2B(while Partner Holds Deadlift bar) Mobility: Chest

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Thursday, December 12th

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Thursday Part A.) Strict Press              6 sets of 3 Part B.) 2rds For time              800m Run              30 Hspu’s(ADV Strict)              50 R. KBS(70/53) Mobility: Calves

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Wednesday, December 11th

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Wednesday Part A.) Deadlift               5-5-3-3-1-1-1 Part B.) 4rds For time              7 Power Snatches(135/95)              7 OHS(135/95)              7 Bar Facing Burpees Mobility: Shoulders

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Tuesday, December 10th

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Tuesday Part A.)4rds NFT             1min HS Hold             15 Hollow Rocks             10 Strict Pull ups Part B.)3rds(1min each)Max reps             1. Burpees             2. Front Rack Reverse Lunges(95/65)             3. Sit ups             4. AB Cal             5. Rest Mobility: Lats

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Monday, December 9th

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Part A.) 12min EMOM              1. Complex: Power Clean+Push Jerk+Squat Clean+ Split Jerk              2. 5 Ring Rows+5 Ring Dips or 3-5 Muscle Ups Part B.) 20min AMRAP              20/15 Cal Row              40 DU’s              15 Thrusters(115/75)              3 Rope Climbs Mobility: Quads              

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Sunday, December 8th

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Sunday Part A.)5x5 Front Squat*              *8 Strict HSPU’s after each set Part B.)4rds              30 R. KBS(70/53)              30 Pull-ups              500m Row Mobility: Lats

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Saturday, December 7th

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Saturday Part A.)4rds NFT              10 Strict Pull-ups              15 Glute Bridges              :45 sec Inverted Plank Hold              10 Single Arm DB Rows Part B.)With a partner Complete:              Run 800m Together              40 Man-makers(50/35)              Run 400m Together              20 Man-Makers              Run 200m Together              10 Man-makers

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Friday, December 6th

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Friday Part A.)30sec AB Sprint x6              (score=total calories) Part B.)4rds              12 Deadlifts(225/155)(adv275/185)              10 Lateral Bar Over Burpees              8 HSPU’s(adv 4”/2” Deficit) Mobility: Hamstrings

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