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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, April 10th

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Friday  Part A.)3rds NFT             6 Windmills             6/each Side plank reach throughs Part B.) Good mornings(31X1)               4 sets of 5-6             Part C.) 50 Devil Presses*(18min CAP)              *e3mom 30 DU’s Mobility: Hamstrings

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Thursday, April 9th

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Thursday  Part A.)16min EMOM              1. 8 Leg Raises              2. 10 Glute Bridge Floor Press              3. 5/each arm Single arm kneeling Press              4. 16 Grasshoppers Part B.)4rds For time              200m Run              10 HS Push ups              15 Power Cleans Mobility: Shoulders

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Wednesday, April 8th

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Wednesday  Part A.)10min Emom               1. 6 Hang Power Snatch               2. 12 OH Reverse Lunges Part B.) 5min AMRAP               10 T2B               15 S2OH               3min rest               5min AMRAP               10 Pull Ups               15 Sit Ups Mobility: Lats 

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Tuesday, April 7th

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Tuesday  Part A.) 4rds NFT               3 Wall Walks               5 Close Grip Push ups(3031)               12 Hollow Rocks Part B.) For Time                30 Clusters               150 DU’s               15 Clusters               75 DU’s Mobility: Triceps

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Monday, April 6th

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Monday Part A.) Tempo Squats(5551)               4 sets of 4-6*               *4-6 tempo rows after each set(30X1) Part B.) 3rds               20 Single Arm Snatches               10 Burpees over the implement               100m OH Single Arm DB Carry(50m Right/50m Left scale to 30 High knee steps with DB OH) Mobility: hips and low back

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Sunday, April 5th

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Sunday  Part A.)4 set of 6/each Single leg RDLs into              6/each Single arm Front rack Reverse Lunges Part B.)4rds For time              20 Russian Twist              30 R. KBS              40 DU’s Mobility: Players Choice

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Saturday, April 4th

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Saturday Part A.)4 sets of:              1.1.1 Glute Bridge DB/KB Press x8              Kneeling Arnold Press x5 Part B.) 10min AMRAP               30 Implement Hop overs               20 Air Squats               20 S2OH Mobility: Shoulders

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Friday, April 3rd

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Friday  Part A.)4 sets of(unbroken):              1 DB Power Clean              1 DBFront Squats 40X0 Tempo              2 DB Power Clean              2 DB Front Squats 30X0 Tempo              3 DB Power Clean              3 DB Front Squats 20X0 Tempo              4 DB Power Clean              4 DB Front Squats 10X0 Tempo               rest

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Thursday, April 2nd

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Thursday  Part A.)Accumulate For time:               2min reverse plank              2min plank              2min Wall sit Part B.)28-21-14-7              Unbroken Trusters*              *15 pull ups after every set Mobility: hip flexors

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Wednesday, April 1st

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Wednesday  Part A.) Tempo Sumo Deadlifts               4 sets of 15(41X1)               50ft HS Walk between sets Part B.) 12min AMRAP               10 T2B               20 Alt DB/KB Snatches               30ft Single arm OH DB/KB Lunges Mobility: low back 

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