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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, May 1

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Monday:  WOD: 28m EMOM Min 1: 20 Hollow Body Rocks Min 2: 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps) Min 3: 12 Double KB Russian Swing (53/35) Min 4: 6 Bar MU (sub box, banded, 2:1 C2B, 1:1 Pull-Up+Dip) *should have @ least 15s rest each minute

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Friday, April 28

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Part A. Back Squat: 8x1 rep *work to a heavy single WOD: 5 Rounds for Time: 10 Hang Power Snatch (115/75) 5 Wall Walks 10 Alt Pistols

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Thursday, April 27

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Part A. 12 minutes to find: Max Height Box Jump *paired with Max Distance Broad Jump WOD: 18m AMRAP 100m Run 1 Clean and Jerk *start at 65% 1RM and increase 5-10 pound each round. Score is your highest successful lift.

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Wednesday, April 26

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Part A. Overhead Squat Wave: 2 rounds: 5 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% WOD: 10m AMRAP 2-4-6-8-10-etc. DB Push Press (50/35) T2B *30 DU after each round

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Tuesday, April 25

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Part A. Thrusters: 10 @ (115/75) Rest 1 min 15 @ (115/75) Rest 2 min 20 @ (115/75) Rest 3 min 25 @ (115/75) **UNBROKEN WOD: 14m Clock: 6m AMRAP 12 KBS (70/53) 12 Burpee Box Jump Overs (24/20") Rest 4 min 4m AMRAP 8 KBS 8 Burpee Box Jump Overs

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Monday, April 24

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WOD: 20m AMRAP 100 DB Snatch (50/35) 80 Cal Row (sub 1000m run if all rowers are taken) 60 Bar Facing Burpees 40 Muscle Ups (sub Bar MU/Banded BMU/Box BMU/2:1 C2B/1:1 Pull-Up+Dip)

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Friday, April 21

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Part A. 5x50ft HS Walk (sub 60s HS Hold or 30 Shoulder Taps) *Rest 90s in between WOD: 15m Clock: 5m AMRAP: "Cindy" 5 Pull-Ups 10 Push-Ups 15 Air Squats 2m REST 5m AMRAP: "Nate" 2 Muscle Ups (sub Bar, Banded Bar, Box Bar, 2:1 C2B, 1:1 Pull-Up/Dip) 4 HSPU 8 KBS (70/53) Immediately into... 3m AMRAP Max Rep DU (sub 2:1 singles)

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Thursday, April 20

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Part A. Take 15 minutes to work on Rope Climbs. This will include different leg wraps and foot placement, proper technique for regular climbs and for legless rope climbs. WOD: 21-15-9-6-3 Power Cleans (165/115) Strict HSPU DB Box Step Overs (24/20" @ 45/35#) *must hold DBs in farmer carry position (not on shoulders)

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Wednesday, April 19

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Part A. Clean and Jerk 10x1 *Build up to a heavy single. Full squat clean & split jerk. WOD: For time: (15m CAP) 30 Deadlift (225/155) 20 C2B Pull-Ups 200m Run 20 Deadlift (275/185) 20 C2B Pull-Ups 200m Run 10 Deadlift (315/205) 20 C2B Pull-Ups 200m Run

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Tuesday, April 18

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Part A. Front Squats (14m CAP): 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% WOD: 17m Clock: 5m AMRAP 10 Snatch (95/65) 10 Box Jump (24/20") 3m REST 4m AMRAP 8 Snatch (115/75) 8 Box Jump (26/22") 2m REST 3m AMRAP 6 Snatch (135/95) 6 Box Jump (30/24")

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