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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

Friday, May 8th

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Friday Part A.)10min Emom              1. 12 Reverse Lunges(can scale to weighted pistols)              2. 16 Russian Twists Part B.)4rds             10 Pistols             20 Pull -ups             30 DU’s Mobility: Ankle/Quads

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Thursday, May 7th

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Thursday  Part A.)4rds             10 Bench Press             12 Bicep Curls             15 Skull Crushers Part B.)25min AMRAP              400m Run              20 Sit Throughs              40m HS Walk              20 Thrusters Mobility: Calves

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Wednesday, May 6th

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Wednesday  Part A.)12min E2MOM              3 Squat Snatches(single arm Scale to 6 each) Part B.)10-20-30-20-10              OHS              T2B              Burpees Mobility: Hips

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Tuesday, May 5th

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Tuesday Part A.)4rds NFT             10 Strict HSPU’s             :30 L-sit             8/leg SL DB RDL’s             :45 Reverse Plank Hold  Part B.)3rds             15 Deadlifts             30 Push ups             45 Air Squats Mobility: Posterior Chain

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Monday, May 4th

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Monday Part A.)Front Squats(2221)               10-12reps x 3 sets; rest 2mins  Part B.) 3rds for quality                4-6/ leg Single Arm KB/DB Front Rack Split Squats(2020)                40m Front Rack Carry     Part C.) For time               60 Single Arm Clean and Jerks(ALT every 5)               80 Sit-ups Mobility: low Back

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Friday, May 1st

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Friday Part A.)4rds For quality              40ft HS Walk(4 Wall Walks)              12 Hollow Rocks               24 Sit-ups              60sec Arch hold Part B.) 21-15-9              Front Squats              Front Rack Reverse Lunges              Renegade Rows( R+L=1rep) Mobility: Shoulders

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Thursday, April 30th

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Thursday Part A.)5,4,3 Arnold Z-presses(21X1)(heavy load otherwise increase reps)*              *10 Glute bridge Floor Press after each set Part B.)For Time(20min Cap)             10 Devils Presses             20 Burpees             30 Dips             40 Hang Clean and jerks             30 Dips             20 Burpees             10 Devil Presses Mobility: Chest

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Wednesday, April 29th

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Wednesday  Part A.)4rds NFT             10 Deadlifts(51X1)             10 Rows(3131) Part B.)5rds For time              30 R. KBS              30 KB Hop Overs Mobility: Hamstrings

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Tuesday, April 28th

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Tuesday Part A.)12min E2MOM              Clean Pull+Hang Squat Clean+Push Jerk+ Split Jerk Part B.)8min AMRAP             10 Thrusters             10 Pull-ups             20 Sit ups             Rest 2min             3min AMRAP             18 Air Squats             6 Burpees Mobility: Quads

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Monday, April 27th

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Monday Part A.) 4sets Kang Squat(5151)x4 *              *after each set 20 sec L-sit Part B.)3rds For Quality             4-6 Goblet Squats(3331)             4-6/arm Tall Kneeling Single Arm Press(3131) Part C.)3rds For time              10 Hang Squat Snatches(scale to 20 single arm squat snatches if no BB)              20 Push-ups Mobility:Low Back

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