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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, June 6th

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Thursday Part A.)Every 90sec for 6rds              3 Squat Cleans Part B.)21-15-9              Front Squats(135/95)              C2B Pull-ups Part C.)500m Row For time Flexibility: Hamstring/Lowback

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Wednesday, June 5th

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Wednesday Part A.) 3rds NFT              100m SB Carry              1 Yoke Carry(100ft)              25 GHD’s(scale volume if necessary) Part B.)4rds              10 DB Hang Clean and Jerks(45/25)              100m Farmers Carry              10 T2B Flexibility: Forearms

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Tuesday, June 4th

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Tuesday Part A.) 10min EMOM               3 T&G Power Snatches               Part B.) 3rds For reps(1min each station)               1. Wallballs(20/14)               2. Box Jumps(24/20)               3. Bench Press(115/70)               4. DBL KB Deadlift (70/53)               5. AB Cal               6. Rest Flexibility: Shoulders

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Saturday, June 1st

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Part A.)2rds NFT 20/14 AB Cal 15 Barbell Goodmornings 15 BB Strict press 1:00 HS Hold Part B.) For time 10 Power Cleans (135/95) 30 Front Squats (135/95) 10 Power Cleans (135/95) 30 S2OH (135/95) 10 Power Clean(135/95)

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Friday, May 30th

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Friday Part A.) Find your 1rm Snatch(power or squat)(20min Cap) Part B.) "Amanda"                 9-7-5                Muscle ups                Squat Snatches(135/95) Flexibility: Shoulders and Back

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Thursday, May 29th

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Thursday Part A.) 12min EMOM               1. 6-10 HSPU's               2. 3 Power Cleans(AHAP) Part B.)7min AMRAP               2 T2B               2 Clean and jerk(135/95)               4 T2B               4 Clean and Jerk               6 T2B               6 Clean and Jerk               and so on, and

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Tuesday, May 27th

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Tuesday Part A.) 3rds NFT              100m Sand Bag Carry              20/14 AB Cal              20 GHD’s               Part B.) 4rds For Time               30 Russian KBS(70/53)               30/24 Cal Row Flexibility: Shoulders/Hamstrings

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