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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

Saturday, October 12th

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Saturday Part A.) Partner Relay(4rds each For time)               20/15 Cal Row               12 T2B Part B.)Partner Relay Hollyman(24min AMRAP)(partner completes one whole rd then switch)               1 Power Clean(225/155)               3 HSPU’s               5 Wallballs(20/14) Mobility: Partner Tricep Smash

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Thursday, October 10th

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Thursday Part A.) 4rds NFT               2 Sled Pushes(AHAP/under 30sec)               60 ft HS Walk(scale 4 Wall walks)               1min Inverted Plank(weighted if possible) Part B.)20min AMRAP              400m Run              30 R. KBS(70/53)              50 DU’s              3 Rope Climbs Mobility: Chest

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Tuesday, October 8th

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Tuesday Part A.) Deadlift(5sec decent)              6x3 Part B.)18min AMRAP              25 Deadlifts(225/155)              75 (20/14)              25 T2B              50 Cal Row Mobility: Quads             

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Monday, October 7th

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Monday Part A.) 12 min emom               1. 5 Squat Cleans(AHAP)               2. 5-10 HSPU’s Part B.)5rds for time              8 Burpees              8 Power Cleans(135/95)              8 S2OH (135/95)              12 Box Jumps Mobility: Lats

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Sunday, October 6th

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Sunday Part A.)3rds NFT              15 Ring Dips              1:00 HS Hold Part B.)”Kelly on water”(35min Cap)               5rds               500m Row               30 Box Jumps               30 Wallballs Mobility: Chests

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Saturday, October 5th

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Saturday  Part A.)Back Squat               20-20-20 Part B.)4rds For time(with a partner):              Run 400m (together)              20 DB Box Step Overs(45/25)              20 Devil Presses(45/25)              6 Rope Climbs Mobility: Glutes/Quads

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Friday, October 4th

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Friday Part A.) 10min EMOM               Power Snatch Part B.)10min EMOM               Power Clean Part C.) 8min AMRAP               3 Clean and Jerk(135/95)               3 T2B               6 Clean and Jerks               6 T2B               9/9,12/12,15/15, etc. Mobility: Wrists/forearms

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Thursday, October 3rd

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Thursday Part A.)3rds for times:              8 Burpees              2 Sled Push              200m Run              Rest as needed Part B.)21-15-9              OHS(135/95)              C2B              Then              200 DU’s Mobility: Hip Flexors

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