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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, October 2nd

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Wednesday Part A.) 4rds NFT               100m SB Walk               50ft HS Walk(5 wall walks)               15 Glute Bridges               15 GHD’s Part B.)12min AMRAP              12/8 Cal Row              12 DB Snatches(50/35)              12 Box Jumps(24/20) Mobility: Calves

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Tuesday, October 1st

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Tuesday Part A.)12min EMOM              1. 3 Deadlifts(AHAP)              2. 3-5 Ring Muscle Ups(adv Strict)              Score=Deadlift Weight and number of MU Part B.)3rds For time              15 Hang Power Snatches(115/75)              15 Bar Facing Burpees  Mobility: Trap Smash

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Sunday, September 29th

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Sunday Part A.)4rds for quality              :30 L-sit              :45 Arch Hold              1:00 HS Hold Part B.) “Fran”               21-15-9               Thrusters(95/65)               Pull-ups Part C.)3rds              10 Bulgarian Split Squats              20 Glutei Bridges              20 GHD’s Mobility: Glutes

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Saturday, September 28th

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Saturday Part A.) Clean Complex 6sets               High Hang Squat Clean               Push Press               Hang Squat Clean               Push Jerk               Squat Clean               Split Jerk Part B.)With a partner Complete:             3rds             20/15 AB Cal             30 Deadlifts(225/155)             3rds  

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Friday, September 27th

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Friday Part A.)Tempo Back Squat(33X1)               5x5 Part B.)50 Front Squats(135/95)(14min Cap)              50 HSPU’s              50 Push Up’s              *E2MOM 6 Burpees Mobility: Triceps/Hamstrings

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Thursday, September 26th

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Thursday Part A.)10min Muscle Up Practice Part B.)3rds NFT             15 Strict C2B(can be broken up)             15 Strict Ring Dips             10 Ring Swings Part C.)For Time:               30 Burpee Bar Muscle Up’s Mobility: Chest

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Wednesday, September 25th

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Wednesday Part A.)Seated Press             5-5-3-3-2-2-2 Part B.)800m Run             60 Hang Power Snatch(95/65)             60 OHS(95/65)             800m Run Mobility: Shoulders

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Tuesday, September 24th

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Tuesday Part A.)8rds              Squat Clean(start at 70% and build)              *every 90 sec Part B.)12min AMRAP              1 Rope Climb              25ft HS Walk(adv UB)              5 Power Cleans (165/110)              5 S2OH (165/110) Mobility: Quad Smash!

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Monday, September 23rd

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Monday Part A.)20min EMOM              1. 16/12 Cal Row              2. 8 T2B              3. 40 DU’s              4. 8 C2B Part B.)3rds of             3min AMRAP*             20 DB Snatches(50/35)             20 Box Jumps(24/20)             20 Wallballs            90sec rest            *Pick up where you left off Mobility: Low Back

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