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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, December 29th

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Sunday Part A.)4rds for quality             10 Ring Dips             10 Ring Rows             1min Arch Hold Part B.)20min AMRAP             20/14 Cal row             20 Wallballs             10 T2B Mobility: Glutes/Low back

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Saturday, December 28th

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Saturday Part A.) Snatch Balance               6x3 Part B.) OHS               6x3 Part C.)3rds For time with a partner             10 Rope Climbs             20 Burpee Box Jump Overs(24/20)             40 DB Snatches(50/35) Mobility: Lats

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Friday, December 27th

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Friday Part A.)10min EMOM              2 Split Jerks Part B.)6rds             6 Power Cleans(135/95)             6 S2OH             6 Front Squats             30 DU’s Mobility: Shoulders

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Thursday, December 26th

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Thursday Part A.) 4x 500m Row(total time=Score) Part B.)12-9-6(12min Cap)             Deadlift (315/225)             Box Jumps(30/24)             Bar Muscle Ups Part C.) 3rds For quality              15 Hip Thrusters(can be weighted)              20 Hip extensions              20 GHD’s Mobility: Lowback

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Monday, December 23rd

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Monday Part A.)Back Squat             5 sets of 10*              *2 sled pushes after each set @225/170 Part B.)14min AMRAP              12 Cal Row              12 Sit ups              12 Russian KBs(70/53) Mobility: Hamstrings

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Sunday, December 22nd

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Sunday Part A.) 4rds NFT              30sec Ring Support Hold              10 Strict Ring Dips              50ft HS Walk              15 V-ups  Part B.)10rds or time             5 Pull ups             10 Push ups             20 Air Squats             100ft Bear Crawl Mobility: Shoulders

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Saturday, December 21st

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Saturday Part A.) 10 min EMOM               1. 5 Jerks(rack)(AHAP)               2. 5 Power Cleans(AHAP) Part B.)4rds For time With a partner              Row 800m (partner holds KBs Front Rack 53/35)             20 Squat Cleans(135/95)             20 HSPU’s Mobility: Couch Stretch

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Friday, December 20th

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Friday Part A.)6 sets :30 sec Sprints on Ski Erg Score= Cal Part B.)For time              10 Man-makers(45/25)              20 DB Box Step Overs              30 Burpees              40 DU’s              50 DB Snatches              40 Du’s              30 Burpees              20 DB Box Step Overs               10 Man-Makers Mobility: Traps

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