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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


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


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


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


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 25


Part A. Front Squats: (10m CAP) Min 1: 3 @ 60% Min 2: 3 @ 70% Min 3: 3 @ 75% Min 4-10: 3 @ 80% WOD: (10m CAP) "DT" 5 Rounds: 12 Deadlift (155/105) 9 Hang Power Cleans 6 S2OH

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Tuesday, October 24


Part A. Snatch Balance: 6x3 *Increase each set. Hold @ bottom for 2 seconds. WOD: For time: 15 Cal Row 20 Ring Dips 15 Cal Row 30 Thrusters (115/75) 15 Cal Row 40 Burpees 15 Cal Row 50 DU (sub 2:1 singles)

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Monday, October 23


WOD: 30m CAP 5 Rounds: 10 Deadlift (275/185) 10 Strict HSPU Immediately into: 3 Rounds: 30 Pull-Ups 30 Wall Balls (20/14 @ 10ft) Immediately into: 1 Round: 50 T2B 50 OHS (95/65) *score is total time for all three parts or total reps completed.

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Wednesday, October 18


Part A. Row Conditioning: 4x30/24 Calorie Row *Rest 60s between each set. *Score is slowest time. WOD: For time (15m CAP) 50 DU (2:1 singles) 35 OHS (125/85) 50 DU 25 OHS (155/105) 50 DU 15 OHS (165/115) 50 DU 5 OHS (185/125)

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Tuesday, October 17


Part A. Split Jerk 10m EMOM Build to a heavy single. Front Squat 10m EMOM Build to a heavy single. WOD: 10m AMRAP 100m Run 5 Thrusters (155/105) 10 T2B (odd rounds) 10 Pull-Ups (even rounds)

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Saturday, October 16


Part A. OHS (15m CAP) Work up to a new 1RM WOD: 13m Clock: 6m AMRAP 12 Alt DB Snatch (70/50) 6 Burpee Box Jump Overs (24/20") 3m Rest 4m AMRAP 8 Alt DB Snatch 4 Burpee Box Jump Overs

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Friday, October 13


Part A. Front Squat Box Squat (15m CAP) 3x5 3x3 *increase each set. WOD: For time: (12m CAP) 35/35, 25/25, 15/15, 5/5 Wall Balls (30/20 or 20/14 @ 12ft.) Sumo Deadlift High Pull (135/95)

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Thursday, October 12


Part A. Push Press EMOM: 0:00-5:00: 5 reps @ any weight building to 80% 5:00-15:00: 3 reps @ 80% WOD: 10m CAP 21-15-9 Squat Cleans (135/95) Cal Row

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