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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

Sunday, August 11th

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Sunday Part A.)12min E2MOM              14 DB Snatches(45/25)              14 Box Jumps(24/20) Part B.)2rds              800m Run              150ft HS Walk              50 Sit-ups Flexibility: Low Back

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Saturday, August 10th

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Saturday Part A.) 4rds NFT               8 Strict T2B               :30 L-sit               10 Ring Rows Part B.)With a Partner              2000m Row              60 Ring Dips              60 Squat Cleans (155/105)              60 Synchronized Burpees Flexibility: Trapezius

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Friday, August 9th

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Friday Part A.)Tempo Back Squat(3231)              6 sets of 3 Part B.)18min AMRAP              20 DB Reverse Lunges(hang) (45/25)              20/14 AB Cal(sub Cal ski or Row)              20 DB S2OH              200m Run              20 Renegade Rows Flexibility: Triceps

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Wednesday, August 7th

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Wednesday Part A.) 4rds NFT               5 Log Clean and Jerk               100ft Yoke Carry               20/14 AB Cal Part B.)3rds              20 HSPU’s              60 Air Squats Flexibility: Quads

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Tuesday, August 6th

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Tuesday Part A.)Tempo Deadlifts(3031)               6 sets of 3(build) Part B.)6rds              200m Run              10 Thrusters(95/65)              250m Row Flexibility:Calves

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Monday, August 5th

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Monday Part A.) 10min EMOM               Squat Clean Part B.)Final Games Event(15min Cap)              30 Clean and Jerks(135/95)              30 Ring Muscle Ups              30 Power Snatches(135/95) Flexibility: Shoulders/Lats

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Sunday, August 4th(Bring a Buddy!)

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Sunday Part A.) 15min EMOM                1. 15 R. KBS(70/53)                2. 18/15 Cal Row                3. 10 Bench Press(135/95) Part B.) 3rds               15 DB Thrusters (45/25)               15 T2B Flexibility: Shoulders

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Saturday, August 3rd

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Saturday Part A.)3rds NFT              10 Stiff Legged Deadlifts              2 Legless Rope Climbs              40ft HS Walk Part B.)With a Partner              Run 1mile(relay/400m)              400m Farmers Carry(relay/100m)              10 Rds of “Cindy”(relay/1rd)              60 Alternating Partner Burpees Flexibility:Partner quad smash

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Friday, August 2nd

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Friday Part A.) Sandbag Squats               4 sets of 10(AHAP)               :30 Pec Stick hold after every set Part B.)”DT”               5rds For time               12 Deadlifts(155/105)               9 Hang Power Cleans(155/105)               6 Push Jerks(155/105) Flexibility: Lats

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