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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

Wednesday, April 1st

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Wednesday  Part A.) Tempo Sumo Deadlifts               4 sets of 15(41X1)               50ft HS Walk between sets Part B.) 12min AMRAP               10 T2B               20 Alt DB/KB Snatches               30ft Single arm OH DB/KB Lunges Mobility: low back 

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Wednesday, March 18th

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Day 3!! Part A.) 4rds *               12 Tempo Squats(3231)(3down,2 at the bottom,3 on the way up,1 at the top)               (You can use weights if you have them) *10 Single leg RDL's after each set Part B.)4rds             Run 400m(scale to whatever distance you can do/if you are in the house 50 high knees/50 buttkickers)             10 Burpees             30 Reverse Lunges(can be weighted)

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Monday, March 16th

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Stay safe and healthy out there. Here's some fitness to keep you company. For Time: 50 air squats10 burpees40 sit-ups10 burpees30 walking lunges10 burpees20 pushups10 burpees10 pullups10 burpees20 pushups10 burpees30 walking lunges10 burpees40 sit-ups10 burpees50 air squats

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Sunday, March 15th

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Sunday Part A.) 10min EMOM               1. 18/14 Cal Row               2. Max T2B Part B.) 15min AMRAP               12 Deadlifts(155/105)               9 Hang Cleans(155/105)               6 Push Jerk(155/105)               400m Run Mobility: Forearms

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Saturday, March 14th

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Saturday  Part A.)Back Squat(AHAP)             20-20-20 Part B.) 18min AMRAP              Partner Relay              6 Plated Burpees(45/25)              12 DB Reverse Lunges(45/25)              12 DB S2OH(45/25)              200m Run Mobility: Partner Quad Smash

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Friday, March 13th

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Friday Part A.)8 sets(build to a max of complex)              Power Snatch+OHS+Hang Squat Snatch Part B.)3rds(1min Each/ max reps)             1. Pull-ups             2. Burpees             3. Front Squats(95/65)             4. S2OH(95/65)             5. AB Cal             6. Rest Mobility: Lats

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Thursday, March 12th

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Thursday  Part A.)4rds  for Quality(great time to practice these movements)             3 Rope Climbs             12 T2B(adv 8 Strict)             50ft HS Walk(adv 80ft)             3-6 Muscle Ups Part B.)30-20-10*              Cal Row              Hang Cleans(95/65)               Push ups              *After each set 10 Burpees over the Erg Mobility: Triceps

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