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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


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


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


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


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

Thursday, October 17th


Thursday Part A.)20min AMRAP(keep this chill”ish” and practice just moving with minimal rest for the full 20min)             20 R KBS             20 Box Step Ups             10 Strict Pull Up’s             10 Bench Press             40ft Sled Push(3Blue Plates on Dog Sled/2 Yellow on Prowler)             200m Run Part B.)4rds NFT             12 Hip Thrusters             12 Bicep Curls

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Wednesday, October 16th


Wednesday Part A.)4rds NFT               Row 500m(focus on even pace and breathing)              Max Hspu’s(ADV Strict) Part B.) 4rds For time              60ft HS Walk(30 down/30 back)              30 Wallballs(24/20) Mobility: Quads/Low Back

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Tuesday, October 15th


Tuesday Part A.)Deadlift              6 sets of 2@80%+(30 sec HS Hold in between each set) Part B.) 60C2B For Time*(10min Cap)              *E2MOM 40 DU’s  Mobility: Hamstrings

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Monday,October 14th


Monday Part A.) Misfit Complex(build to a 1rm in 15min)              Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk  Part B.)5min EMOM              1 Misfit Complex (Take70-75% of above) Part C.)Run 1 mile              120 Push ups Mobility: Chest

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Sunday, October 13th


Sunday Part A.) 10min Muscle Up Practice Part B.) 4rds For time               5 Muscle Ups(bar or Rings)               40 DU’s Part C.)30 AB Cal(sub Ski if not available)For Time Mobility: Calves/Hamstrings

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