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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

Tuesday, March 31st

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Tuesday Part A.) 4rds NFT              8/each Bulgarian Split Squats (weighted if possible)              30sec Hollow Hold into              10 V-ups              5/each Windmills Part B.)3rds For time              100 DU’s              15 Squat Cleans Mobility: Calves

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Monday, March 30th

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Monday  Part A.)10min EMOM              1. 6 Strict HSPU’s(Scale to Z-press or HS shoulder shrugs)              2. 5 Kneeling single arm press(each) Part B.)8min AMRAP              5 Strict Pull ups              10 Sit-ups              200m Run              2min rest              8min AMRAP              15 Push ups              20 Deadlifts(BW Scale to Kang Squats)     

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Sunday, March 29th

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Sunday Part A.)SUPINATED GRIP DEADLIFTS(DB’s or KB’s)[BW-12each Single leg RDL                 with reach]              4 sets of 6(3131)90sec*              *after each sets Glute Bridge DB Bench Press(3131)              4 sets of 6 Part B.)15min AMRAP              5 T2B              10 Sit-ups              20 DB Snatches(BW-Squat Hop with ALT touch and reach)              40 DU’s         

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Saturday, March 28th(Zoom class at 12pm)

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Saturday  Part A.)Tempo Squats              Heavy BB 3 sets of 2.2.2(31X1) 15 seconds rest between 2’s[BW-1 1/4 Squats set of 10              Or              KB or DB Complex              5 Dumbbell Power Clean              5 Dumbbell Front Squat 22X0 Tempo              3 Dumbbell Power Clean              3 Dumbbell Front Squat 20X0 Tempo              1 Dumbbell Power Clean       

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Friday, March 27th

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Friday Part A.)10min EMOM              3 Hang Squat Cleans(can be done with DB’s/KB’s/BB/Med Ball/ or an II[improvised implement)(BW-even-10Lateral Jumping Lunges/ odd-20ft Walking Lunges) Part B.) 20min AMRAP               10 Pull ups               15 Hang Power Clean(BW-shoot throughs)               20 S2OH(BW-Stink Bug Push ups)               30 Implement Hop Overs Mobility: Calves and quads

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Thursday, March 26th

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Thursday   Part A.)3rds NFT             1min HS Hold             15 V-ups             1min Reverse Plank             10 Single legged Hip Thrusters  Part B.)3rds             35 Double Unders              20 Clapping Push-ups              35 Double Unders              20 Jump Squats             35 Double Unders              15 Burpees  Mobility: Triceps

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Wednesday, March 25th

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Wednesday  Part A.)10min EMOM              1. 6 Kang Squats(weighted if available)              2. 35 DU’s Part B.) 12min AMRAP               8 Shoulder Taps               12 Reverse Crunches               18 Tuck Jumps               24 Mountain Climbers(knee to opposite elbow) Mobility: Quads

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Tuesday, March 24th

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Tuesday Part A.) For time:               2min HS Hold               3min finger tip object hold(hold and object in your fingertips)(I recommend putting two large books together)                2min Wall sit Part B.)Three rounds for time              Run 800 meters(scale to 150 Jumping Jacks if inside)              50 Supermans              50 Sit-ups Mobility: Hips

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Monday, March 22nd

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Day 8!! Monday Part A.)4rds For Quality 3/each Turkish Get ups 10 Single Leg Glute Bridge 10 Single Arm Scapular Push ups Part B.)5rds(90 sec on 90 sec off) 90sec AMRAP of: 30sec Jump Lunges 30sec Burpees 30sec Air Squats 90sec of rest

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Saturday, March 21st

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Saturday  Part A.) 50 Strict HSPU’s              (Every time you break do 12 Sit Ups) Part B.)12min AMRAP              8 Hollow Rocks              16 Russian twists              24 Air Squats(can add weight)              32 DU’s Mobility: Calves/Shoulders

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