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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, January 9th

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Thursday Part A.)10min E2MOM              3 Deadlifts(starting at 75%) Part B.)4rds for time             400m Run             15 Box Jumps             5 Deadlifts(275/185) Mobility: Hamstrings 

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Wednesday, January 8th

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Wednesday Part A.)Back Squat             6 sets of 3*             *5-10 Strict Pull ups in between sets Part B.)4min AMRAP              3 Bar Muscle Ups              3 Power Snatches(135/95)              3 OHS(135/95)              Rest 2min              2min AMRAP              6 Pull Ups              6 Power Snatches(75/55)              6 OHS(75/55) Mobility:

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Tuesday, January 7th

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Tuesday Part A.)20min EMOM             1.  18/15 Cal Row             2. 14 Wall balls(20/14)             3. 10 Push ups             4. 12/8 AB Cal             5. Rest Part B.)20min AMRAP             3 Rope Climbs             15 Russian KBS(53/35)             30ft HS Walk(Scale 3 wall walks)             50 DU’s Mobility: Shoulders

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Monday, January 6th

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Monday Part A.) Push Press              5-5-3-3-1-1-1 Part B.)12min AMRAP              200m Run              8 Power Cleans(135/95)              8 T2B Mobility: Triceps

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Sunday, January 5th

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Sunday Part A.) 3rds NFT               1min HS Hold(face the wall)               45sec Hollow Hold               45sec Arch hold               18 GHD Sit ups Part B.) 15min AMRAP                5rds of Cindy                10 Burpees                15 Deadlifts (225/155) Mobility: Chest/Low Back

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Saturday, January 4th

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Saturday Part A.) 3 Position Squat Clean               6 sets(build) Part B.) With a partner for time               1mile run(done as 200m relay)               100 KBS (70/53)               50 Clean and Jerks(115/85)               50 T2B               50 Partner sit ups               2000m Row Mobility: Shoulder/Upper back

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Friday, January 3rd

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Friday Part A.)4rds NFT             7 Strict T2B             2 Sled Pushes(235/165)             100m SB Carry(100/80) Part B.) 6min AMRAP               30 DB Snatches(50/35)               15 Box jump overs(24/20) Mobility: Calves

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Thursday, January 2nd

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Thursday Part A.) E3MOM for 15min               18/15 CAL Row               3 Thrusters(AHAP) Part B.)6rds For time             8 Pull ups             8 Thrusters(95/65) Mobility: Lats and Shoulders

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New Year’s Eve!!

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uesday  Part A.)Hang Power Snatch(all sets UB)              5-3-3-3-2-2 Part B.)30min AMRAP             400m Run             20 T2B             20 Deadlifts(225/155)             4 Rope Climbs Mobility: Lowback

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Monday, December 30th

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Monday  Part A.)Front Squat 5x5*             *After ever set 5-8 Strict HSPU’s Part B.)For time              30 Squat Cleans(135/95)              30 Bar Facing Burpees               30/20 Cal Row Mobility: Quads

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