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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 11

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Part A. Back Squats (15m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: 4RFT (16m CAP) 8 Burpee Box Jump Over (30/24”) 12 Deadlifts (225/155) 6 Bar MU (sub 2:1 C2B, Box, Banded, 1:1 PU+Dip)

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Tuesday, October 10

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Part A. Thruster: (13m CAP) Work to a new 1RM (**from ground) WOD: 17m Clock: 5m AMRAP 10 KBS (70/53) 10 Goblet Squats (same weight) Rest 3 min 4m AMRAP 8 Single Arm KB Thruster (70/53) 12 GHD Sit-Ups (sub MB Sit-Ups) *switch arms every round. Rest 2 min 3m AMRAP 6 Single Arm KB Snatch (70/53) 12 Hand Release Push-Ups *switch arms very round.

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Monday, October 9

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Part A. 3 Position Pause Snatch: (15m CAP) Build to a heavy single. *3s pause just below the knee, 3s pause just above the knee, 3 second pause at the high hang - into a full snatch. WOD: 12m AMRAP 12 OHS (115/75) 6 Strict HSPU 6 C2B Pull-Ups

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Friday, October 6

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Part A. 15m EMOM: Hang Squat Clean+Squat Clean+Split Jerk *increase as needed to a heavy complex. WOD: 12m AMRAP 15 DB Hang Clean (50/35) 12 DB Thruster 9 DB Burpee Box Step Up (24/20")

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Thursday, October 5

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WOD: For time (30m CAP): 800m Run 5 Rounds: 10 Deadlift (185/125) 10 Burpees 5 Strict HSPU 600m Run 4 Rounds: 10 Deadlift (185/125) 10 Burpees 5 Strict HSPU 400m Run 3 Rounds: 10 Deadlift (185/125) 10 Burpees 5 Strict HSPU

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Wednesday, October 4

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Part A. Front Squat (15m CAP) 10x1 *work to a new 1RM WOD: 15m Continuous Clock: 6m AMRAP 100m Run 12 Power Snatch (95/65) 3m REST 6m AMRAP 100m Run 6 MU (BMU/2:1 C2B/Jumping/Banded/1:1 PU + Dip)

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Tuesday, October 3

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Part A. Seated Strict Press Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 14m AMRAP 10 Front Squats (155/105 - from ground) 12 Hang Power Cleans (same weight) 4 Rope Climbs (sub 200m Farmer Carry)

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Monday, October 2

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Part A. Deadlift (15m CAP) 5-3-3-1-1-1-1-1 *work to a 1RM WOD: (15m CAP) 5 Rounds for Time: (15m CAP) 20 Wall Balls (20/14@ 10ft) 20 KBS (70/53) 20 T2B

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Friday, September 29

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Part A. Squat Snatch: 12m EMOM Min 1: 3 @ 75% Min 2: 2 @ 80% Min 3: 1 @ 85% Min 4: Rest WOD: 4 Rounds: (16m CAP) 15 Ring Dips 15 Hand Release Push-Ups 50ft HS Walk

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Thursday, September 28

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Part A. Death by HSPU: Must complete at least 10 rounds. If you stop before ten, take one minute break and then pick back up with a seated strict DB Press until 10 rounds (or minutes) is reached. WOD: 18m AMRAP 20 Cal Row 15 Wall Balls (20/14 @ 10ft) 12 DB Snatches (70/50) 9 Broad Jumps (8'/6')

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