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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, August 1st

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Thursday Part A.) 3rds For Quality               :30 L-sit(paralettes)               8 Strict T2B               8 Strict Chin ups               2 Skin the Cats Part B.) 3min AMRAP               30 Wallballs(20/14)               15 HSPU’s               2min rest               Then               3min AMRAP          

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Wednesday, July 31st

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Wednesday Part A.) Deadlift              5x5(@70%+ all sets) Part B.)4rds For time              15 Hang Power Snatches(75/55)              20 Butterfly Sit-Ups Flexibility: Hips

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Tuesday, July 30th

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Tuesday Part A.)10min EMOM              2 Push Press Part B.)15min AMRAP              3 Rope Climbs              12 Clusters(95/65)              400m Run Flexibility: Tricep/Shoulders

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Monday, July 29th

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Monday Part A.) 4rds NFT               1min HS Hold               10(each leg)Single Legged RDL(with DB’s)               Sled Pull(with straps walking backwards)               16 GHD’s Part B.) 2rds               30 DB Snatches(50/35)               15 Burpee Box Jump Overs(24/20) Flexibility: Low Back

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Friday, July 26th

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Friday Part A.)4rds NFT              12/8 Cal Ski              10 SB Squats(AHAP)              1 Sled Push Part B.)30-20-10              Burpees              Bench Press(95/65) Flexibility: Lats

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Thursday, July 25th

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Thursday Part A.)18min EMOM               1. 2 Power Snatch(build)               2. 2 OHS               3. 1 Squat Snatch Part B.)4rds              20/14 Cal Row              15 Sit-Ups              15 Push ups Flexibility:Chest

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Wednesday, July 24th

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Wednesday Part A.)3rds NFT              100m Suitcase/Farmers Carry(switch at 50m)              50fts HS Walk(sub 4 Wallwalks)              15 GHD’s Part B.)4rds For time              15 T2B              15 Front Squats(135/95) Part C.)Accumulate 3min Plank(adv. weighted) Flexibility: Shoulders

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Tuesday, July 23rd

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Tuesday Part A.)10min EMOM              Split Jerk(build) Part B.)20min AMRAP              60/40 Cal Row              60 R. KBS(70/53)              30 DB Snatches(50/35)              9 Rope Climbs Flexibility: Low Back

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