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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, May 26th

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Part A.) 3rds Nft 1min HS Hold 10 Single arm DB OH Press(each) 5 Single arm DB OH Squat(each) Sled Push(down and back on turf) Part B.) 12min AMRAP 250m Row 40 DU's 25 Sit-ups

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Friday, May 24th

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Friday Part A.) Split or Push Jerk             Build to a 1rm Part B.)Front Squat             Build to a 1rm Part C.)3rds              10 Front Squats(80%)              10 S2OH(80%)

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Thursday, May 23rd

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Thursday Part A.) 4rds For Quality               12/8 Ski Cal               20 Push Ups               :20 L-sit Part B.)6min AMRAP              10 T2B              20 Wall Balls(20/14)              2min rest              4min AMRAP              Burpees Flexibility: Calves

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Wednesday, May 22nd

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Wednesday Part A.)Power Snatch+OHS+Hang Squat Snatch              7 sets(build) Part B.)6rds              10 DB Snatches(50/35)ADV(70/50)              10 Box Jumps(24/20)              30 DU’s Flexibility: Shoulders

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Tuesday, May 21st

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Tuesday Part A.) For Time               30 Muscle ups (bar or ring)(scale to 40/40/40 Dips/Rows/Swings) Part B.)E3MOM for 15min              Run 200m              Max Thrusters(135/95) Flexibility: Chest

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Monday, May 20th

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Monday Part A.)10min EMOM               1.) 7 Strict T2B               2.) 3 Tempo Deadlift(3030) Part B.) Cash In: 60/45 Cal Row               3rds               15 Deadlifts(225/155)               15 HSPU’s Flexibility: Low Back

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Sunday, May 19th

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Sunday Part A.)3rds NFT              Sled Push(down and back on turf)              20/15 AB Cal(afap)              100m Farmer’s Carry               15 SB Squats(AHAP)               Part B.) 21-15-9               DB Thrusters (45/25)               Burpee Pull ups               Then rest 3min and into               21-15-9            

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Saturday, May 18th

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Part A.) Build to a Heavy Power Clean and Push Jerk.(10min cap) Part B.)In Teams of 3 3 Rounds: 200 Meter Team Run 30 Barbell-Facing Burpees 6 Rope Climbs (15'/ no jumping) Straight into 3rds 40 C and J(115/75) 30 Ring Dips  

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Friday, May 17th

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Friday  Part A.) 3rds NFT(adv)               Max Ring Muscle Ups               Max HS Walk               Or                3rds NFT(Rx)               6 Tempo Ring Dips(33X1)               :20 Ring support Hold               5 Ring Swings(with Towel)               4 Wall Walks  Part B.)10min AMRAP               5 Pull Ups  

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