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Vault Basics

This is our fundamentals 3-part series program that is required of all athletes new to CrossFit. 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 CrossFit or Olympic Lifting classes. We have made this on ramp program process more affordable than ever! FIRST SESSION IS FREE.

Vault CrossFit Basics


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 CrossFit knowledge. Be sure to sign up for Vault Basics if you need a refresher prior to your first CrossFit class!

Vault CrossFit


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


This class focuses on Crossfit movements, kipping, muscle up, toes to bar, chest to bar, just to name a few. You will learn to be more efficient with Crossfit 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


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


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 CrossFit regimen!

Vault Spin

Wednesday, April 10th


Wednesday Part A.) Build to a heavy 1 rep Deadlift(15min) Then take 80% and Part B.) 12 min EMOM 1. 3 Deadlifts @80% 2. 7 Bar Facing Burpees Part C.) Row 1000m For time Flexibility: Hip Flexors

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Tuesday, April 9th


Tuesday Part A.)10min EMOM 1. 2-5 Ring or Bar Muscle Ups 2. 20 Butterfly Sit ups Part B.)3rds For Time 18/15 Cal Row 200m Run 10 Power Clean(185/135) Rest 2min between rds Flexibility: Lats/Shoulders

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Saturday, April 6th


Part A.) 10 min emom               1. :20 HS hold into 10 shoulder taps               2. :20 Hang L-sit Part B.) With a partner(30min Cap)               100 Pull ups               50 OHS (115/75)               80 Box Jump overs(24/20)               40 Deadlifts(275/185)               60 T2B               30 DB Burpee Box Step Overs(45/25)               40 AB Cal               200ft HS Walk              

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Wednesday, April 4th


Thursday Part A.) 20min EMOM 1. Max Ski Cal 2. Max Renegade Rows(45/25)(right and left=1 rep) 3. Max AB Cal 4. Max Russian Kbs 5. Rest Part B.) For Quality 3rds 3 Skin the cats 6 Strict Deficit HSPU’s(wall facing) 12 Triple Unders Flexibility: Quads/Chest

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