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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

Sunday, January 19th

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Sunday Part A.) 4rds For Quality              6 Roll to Candle Stick              6 Tempo T2B(51X0)              6 Ring Swings              6 Ring Dips              :20 Ring Support Hold Part B.)21-15-9              Back Squats(225/155 from rack)              Box Jump Overs(30/24) Mobility: Quads

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Saturday, January 18th

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Saturday Part A.)Dead-stop Front Squats               5-3-3-3-1-1-1 Part B.)Complete with a partner For time              Cash in: 2000m Row(while partner hold KB front rack 53/35)              2rds              60 Pull-ups(while partner hold KB’s in hang)              100 R.KBS(while partner hold bottom of goblet squat) Mobility: Shoulders

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Friday, January 17th

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Friday Part A.)10min EMOM             Power Snatch Part B.)4min AMRAP              8 Power Cleans(165/115)              8 Hspu’s              8 Burpees              2min Rest              3min AMRAP              6 Power Cleans              6 Hspu’s              6 Burpees              1min Rest              2min AMRAP       

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Wednesday, January 15th

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Wednesday Part A.)Tempo Deadlifts(50X1)              5 sets of 3 Part B.)8min Amrap             2 Deadlifts(225/155)             2 T2B             4 Deadlifts             4 T2B             6 Deadlifts             6 T2B             8,8,10,10,12,12, etc. Mobility: Lowback

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Tuesday, January 14th

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Tuesday Part A.) 12min E2MOM              3 Seated Box Jumps(AHAP)               3 Push Jerks(AHAP) Part B.)12min AMRAP              10 S2OH(135/95)              20sec HS Hold              15 Box Jumps(24/20)              15 Sit-Ups Mobility: Calves

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Monday, January 13th

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Monday  Part A.) 5x5 OHS*              *30sec Supinated GHD Hold after every set Part B.)3rds For Time             10 Power Snatches(115/75)             60 Du’s             6 Bar Muscle ups(Scale to 10 Burpee Pull Ups) Mobility: Shoulders

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Sunday, January 12th

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Sunday  Part A.)6rds for Quality             Seal Walk x2             5 HSPU’s(adv Deficit)2 sec pause at the top             1 Sled Push(235/170) Part B.)For Time:              1 mile run              300 DU’s              2000m Row Mobility: Calves

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Saturday, January 11th

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Saturday  Part A.)E2MOM for 12min(6sets)             3 Pos Power Clean+2 Front Squat+2 Jerks(Split or Push) Part B.) With a partner Complete for time:               30 Synchro Burpees               30 Muscle ups(Scale to 60 Dips)               90 Synchro Air Squats Mobility: Hips

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Friday, January 10th

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Friday Part A.) 3rds NFT               12 Paralette Shoot throughs               30sec Hollow Hold into 12 V-ups               30sec Arch Hold into 12 Arch ups               12 Tempo SB Squats(3030) Part B.)For Time             1000m Row             50 Bench Press(95/65)             2min HS Hold             1000m Row Mobility: Chest

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