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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

Thursday, August 22nd

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Thursday Part A.)Deadlift              5-5-3-3-1-1-1 Part B.)For time              Accumulate 2min HS Hold*              *EMOM 4 Burpees(Start with burpees) Part C.)12-6-3              Deadlifts(315/225)              Box Jumps(30/24) Flexibility: Hamstrings

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Wednesday, August 21st

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Wednesday Part A.) 18min EMOM               1. Strict Muscle Up(scale 6 Strict Pull-ups)               2. 2 Clusters(AHAP)               3. 18/15 Cal Row Part B.)6min AMRAP              6 Thrusters(115/75)              6 C2B Flexibility: Quads/Triceps

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Tuesday, August 20th

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Tuesday Part A.)3rds NFT              100ft Suitcase Carries(each/heavy)              60ft HS Walk(scale to 5 wall walks)              1min Plank Hold(weighted if possible) Part B.)For Time             20 Snatches(power or squat)(95/65)             15 T2B             15 Snatches (135/95)             15 T2B             10 Snatches(155/105)             15 T2B Flexibility: Lats

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Monday, August 19th

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Monday Part A.) Box Squats              5 sets of 3*              *8(each) Bulgarian Split Squats between sets Part B.)For Time              800m Run              60 Pull-ups              120 DU’s              60 Sit-ups              800m Run Flexibility: Calves

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Saturday, August 17th

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Saturday Part A.)3rds NFT              15 SB Squats              10 Strict Chin up’s              60ft HS Walk Part B.)With A Partner:               4rds For time               14 Synchronized Burpees               14 Clean and Jerks(partner hangs from bar 135/95)               200m KB Carry(70/53) Flexibility: Partner Tricep Smash

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Friday, August 16th

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Friday Part A.)Bench Press              5 sets of 5             *10 BB Bicep Curls between sets Part B.)For time*:              30 DB Box Step Overs(45/25)              40 Devil Presses(45/25)              12 Rope Climbs              50 AB or Ski Cal                 *This can be done in any order and broken up however

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Thursday, August 15th

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Thursday Part A.)12min EMOM              Power Snatch(build) Part B.)20min AMRAP             500m Row             30 Box Jumps (24/20)             30 Alt DB Snatches(50/35)             30 Burpees Flexibility: Shoulders

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Wednesday, August 14th

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Wednesday Part A.)12 min E2MOM(build)              2 Hang Squat Cleans Part B.)3rds              400m Run              50 Wallballs(20/14)              20 T2B Flexibility: Hip Flexors

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Tuesday, August 13th

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Tuesday Part A.)4rds NFT              Sled Push(down and back on turf)              10 DBL R. KBS              15 Medball Sit-ups Part B.)”Airforce”*               20 Thrusters (95/65 lbs)               20 Sumo Deadlift High-Pulls (95/65 lbs)               20 Push Jerks (95/65 lbs)               20 Overhead Squats (95/65 lbs)               20 Front Squats (95/65 lbs)       

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Monday, August 12th

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Monday Part A.) Sumo Deadlift               5-5-3-3-3-3 Part B.)5min AMRAP              20/14 Cal Row              20 Pull-ups              20 Deadlifts(225/155)              Rest 3min              4min AMRAP              15 Cal Row              15 C2B              15 Deadlifts(275/185)              Rest 2min              3min AMRAP     

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