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Vault Basics

This is our fundamentals 3-part series program that is required of all athletes new to CrossFit. 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 CrossFit or Olympic Lifting classes. We have made this on ramp program process more affordable than ever! FIRST SESSION IS FREE.

Vault CrossFit Basics

CrossFit

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 CrossFit knowledge. Be sure to sign up for Vault Basics if you need a refresher prior to your first CrossFit 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 Crossfit movements, kipping, muscle up, toes to bar, chest to bar, just to name a few. You will learn to be more efficient with Crossfit 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 CrossFit regimen!

Vault Spin

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Part A.) 4rds (3min each) 15 Pull ups 10 Power Cleans(135/95) Max Cal Row 2min rest Part B.) 3rds NFT 20 Hollow Rocks 30 Sit ups :20 L-sit

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Friday, April 19th

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Friday Part A.)4rds NFT              50ft Sled Push              12/8 AB Cal(AFAP)              16 GHD’s Part B.) “Karen”12min Cap                 150 Wallballs(20/14) Flexibility: Quads

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Thursday, April 18th

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Thursday  Part A.) Deadlifts(off red plates)               5-5-3-3-3-3 Part B.)For Time               60 KBS(70/53)              90 Sit ups              20 Ring Muscle Ups  Flexibility: Low Back

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The Incredible Spillovers of A Professional Martial Arts Training

  Only those who have the capability to attempt the bizarre can accomplish the impossible. Nowadays most of the young people grow up with martial arts as one of their foremost competitive sports or activity. One of the paramount flairs from martial art is that they actually escort us all for a new benchmark of spirituality. Therefore, it’s always recommended to practice martial arts training from a well-reputed martial arts training institute as you can only fight the way you practice.   Here are some of the key benefits of martial art training: Self-Confidence Because of the positive inspiration, goal

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Wednesday, April 17th

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Wednesday Part A.) Strict Press Build to a 1rm(15min Cap) Then do 2 Max sets Push press at your strict press weight(MUST be a push press, No push jerks) Part B.) 20 min EMOM 1. 5 Bench Press(165/115) 2. 18/15 Cal row 3. 3 Rope Climbs 4. Rest Flexibility: Forearms/Hamstrings

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Sunday, April 14th

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Part A.) 3rds NFT 40ft HS Walk(scale 20 Shoulder Taps) :20 Hanging L-sit 12 Parallette Shoot Throughs Part B.)2rds for time* 30 T2B 60 Cal Row 30 T2B *E2MOM 5 Squat Cleans(135/95)

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Friday, April 12th

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Friday Part A.) 4 rds NFT 4 Rolls to Candle Stick :20 Ring Support Hold 5-10 Ring Dips Part B.)For Time 800m Run 40 Clean and Jerks(95/65) 40 Box Jumps(24/20) 40 Burpee Pull ups 800m Run

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