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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

Monday, February 24th

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Monday Part A.) 6 min DU Practice              If you have DU’s complete               “Flight Simulator “               5-10-15-20-25-30-35-40-45-50 then back down              All sets must be done unbroken, if you break you start that set over Part B.) 10min EMOM              Push Jerk Part C.) For Time:              S2OH(135/95)              Box Jumps(24/20)              10-9-8-7-6-5-4-3-2-1              1-2-3-4-5-6-7-8-9-10 Mobility: Calves

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Sunday!

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Sunday  Part A.) 12min EMOM               1. 10 T2B               2. 10 DB Snatches(50/35)               3. 2 Rope climbs Part B.) 12min AMRAP               20/14 Cal Row               15 Sit Ups               10 SDLHP(70/53)               8 Hspu’s Mobility: Lowback

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Saturday, February 22nd

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Saturday  Part A.) Tempo OHS               6 sets of 2(33X1) Part B.) In Teams of 3 complete:               2100m Row               30 Synchronized Burpees               800m Run(as a group)               30 Clusters(155/105)               120 Push ups               100 Synchronized Air Squats Mobility: Partner Quad smash

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Friday, February 21st

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Friday  Part A.)4rds NFT             50ft HS Walk             10 Strict PullUps(adv weighted)             40 sec Supinated GHD Hold Part B.)3rds             10 Power Snatches(115/85)*             8 Muscle ups(Scale to 12 Burpee C2B)             *Increase weight every round M20#/W10#s Mobility: Traps

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Wednesday

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Wednesday  Part A.)4rds NFT             8 Deadlifts(med to heavy)             10 Goodmornings(light)             10/each Single legged RDL(hold DB’s/light)             1 Sled Pull(use straps/heavy) Part B.)Max Cal/reps              1min on /1min off 3rds each              1. AB Cal              2. Cal Ski              3. Cal Row              4. T2B Mobility: Hamstrings

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Tuesday, February 18th

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Tuesday  Part A.) Max Strict HSPU’s(2 attempts)(test) Part B.) Z-Press(3101)              5 sets of 4 Part C.)12min AMRAP              15 Push Press(95/65)              15 Pull ups              10 Bar Facing Burpees              50 DU’s Mobility: Shoulders

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Happy Presidents Day!!

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Monday  Part A.) Box Squat(start at 70% of Back squat)               5x5 Part B.) 12-9-6               Squat Cleans(185/125)               Box Jumps(30/24) Mobility: Legs

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Sunday, February 16th

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Sunday Part A.)12 min emom              1. 5 Seated Box Jumps(AHAP)              2. 3 Back Squats(AHAP) Part B.) “Nancy”                5rds For time:               400m Run               15 OHS(95/65) Mobility: Calves/shoulders

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Friday, February 14th

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Friday  Part A.)16min E2MOM(8 sets)(build)              Push Press+ Push Jerk+ Split Jerk Part B.) 3rds/1min each(max reps)               1. Wallballs(20/14)               2. Russian KBS(70/53)               3. Box Jumps(24/20)               4. DB S2OH(45/25)               5. AB Cal Mobility: Triceps 

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