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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

Tuesday, June 18th

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Tuesday Part A.) 3rds NFT              100m KB waiter/ suitcase carry(switch at the 50m)              50ft HS Walk              10 DB Single legged step ups Part B.) 5min AMRAP               12 Pistols               20 DB Snatches(50/35)               2min rest               5min AMRAP               5 Man-makers(45/25)               15 Box Jumps(24/20)

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Monday, June 17th

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Monday Part A.)12min E2MOM               2 Clean Complexes: Power Clean+Push Jerk+ Hang Squat Clean+Split Jerk Part B.)4rds For time              20 Cal Row              20 Russian KBS(70/53)              15 Pull Ups Flexibility: Shoulders

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Friday, June 14th

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Friday Part A.) Split Jerk               5-5-3-3-1-1-1-1 Part B.)14min AMRAP              3 Ring MU              12 Sit ups              12/8 Cal Row Flexibility:Chest

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Thursday, June 13th

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Thursday Part A.)Accumulate 3min HS Hold in as short of time as possible Part B.)20 min EMOM              1. 12 DBL KBS(53/35)              2. 12 Front Rack Reverse Lunges(use KBs)              3. 10 Burpees              4. Max HS Walk(sub alt single arm DB presses) Flexibility: Long stretch for Lower Body

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Wednesday, June 12th

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Wednesday Part A.)4rds NFT               20/14 Cal Row(AFAP)               100m SB Carry               40ft Sled Pull(with straps) Part B.)18min AMRAP              100m Run              10 Power Cleans(95/65)              200m Run              10 Power Cleans(135/95)              300m Run              10 Power Cleans(155/110)              400m Run       

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Tuesday, June 11th

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Tuesday Part A.) Front Squat(AHAP)              10-10-10 Part B.)4rds              10 Thrusters (95/65)              10 T2B              15 Push Ups Flexibility: IT Band

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Monday, June 10th

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Monday Part A.) 10min EMOM               1. Max Strict Pull Ups               2. 40 DU’s Part B.) 15min AMRAP               8 Hang Power Snatches(135/95)               10 Alt. Pistols(scale to 20 Reverse Lunges)               12 Box Jumps(24/20)               14 Butterfly Sit Ups Flexibility: Shoulders

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Friday, June 7th

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Friday Part A.)Push Press              5x5(score is Lowest weight) Part B.)2rds              20 Burpees              30 Hspu’s              Run 400m Flexibility: Calves/triceps

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