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Vault Basics

This is our fundamentals 3-part series program that is required of all athletes new to CrossFit. 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 CrossFit or Olympic Lifting classes. We have made this on ramp program process more affordable than ever! FIRST SESSION IS FREE.

Vault CrossFit Basics

CrossFit

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 CrossFit knowledge. Be sure to sign up for Vault Basics if you need a refresher prior to your first CrossFit 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 Crossfit movements, kipping, muscle up, toes to bar, chest to bar, just to name a few. You will learn to be more efficient with Crossfit 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 CrossFit regimen!

Vault Spin

Friday, December 14th

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Friday Part A.) 16min E2MOM(build)(8sets)               2 Squat Cleans(can be dropped in between reps but must be completed in the 2 min)                Part B.)Thrusters(115/75)               C2B              10-9-8-7-6-5-4-3-2-1              1-2-3-4-5-6-7-8-9-10

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Wednesday, December 12

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Wednesday Part A.) 5rds NFT                8 Bulgarian Split Squats(each leg)(DBs45/25)               8 Strict HSPU’s(scale to Kipping)               12 CAL Ski erg Part B.) 21-15-9              OHS(135/95)              Burpee Box Jumps(30/24)

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Olympic Lifting Classes | A Creative Way to Sculpt and Tone up Your Body

Olympic Lifting Classes

There has been a burgeoning interest in Olympic weightlifting in the past few years. This has been attributed to the mainstream popularity of Crossfit that incorporates some of the vital movements of Olympic weightlifting in its workouts. As per prominent experts in the field, Crossfit can become in extreme in some cases and people are not able to keep up with the intensity of the program. However, what everybody seems to have truly appreciated the Olympic weightlifting part of the program. For this, joining reputable Olympic lifting classes can render the sport-spirited ones with they are looking for.   What is

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Tuesday, December 11th

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Tuesday Part A.) 3rds for quality               1:00 HS Hold                :30 L-sit(paralettes)                12 Strict Chin-ups Part B.)Run 1 mile              60 Pull-ups              2000m Roe

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Monday, December 10th

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Monday Part A.)16 min e2mom(8sets/build)              Misfit Clean complex x2              (Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk) do the entire complex 2 times then you can put your bar down, if you put it down beforet hat it is too heavy Part B.)15 rds              1 Clean and Jerk(@85%)              10 Wallballs

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Sunday, December 9th

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Sunday Part A.) Back Squat(build)               10-10-10-10 Part B.) Partner WOD               20 min AMRAP               60 Partner Wallballs (30/20)               200m Burden Run(together, but only one med ball 30/20)               40 Synchronized Burpees               200m Sandbag Carry(100/80)               80 Med ball Partner Sit ups(30/20)               400m Run (together)

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Saturday, December 8th

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Saturday Part A.) 4rds NFT               12/8 AB Cal(fast)               5-5-5 close/reg/wide grip Bench Part B.)16min emom(score is completed reps in allotted time)(each rd has 65 total reps possible, highest total score being 260)              1. 7 Thrusters(95/65) and 7 burpees over the bar              2. 7 Hspu’s and 30 DU’s               3. 7 Clean and Jerks(95/65) and 7 T2B              4. Rest

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Friday, December 7th

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Friday Part A.) Hang Squat Snatch              3-3-3-3-3-3 Part B.)6min AMRAP              10 Power Snatches (95/65)              10 Pull ups              Rest 2min then... Part C.)6min AMRAP              10 Power Snatches(135/95)              8 Bar Muscle ups

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Thursday, December 6th

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Thursday Part A.)12 min EMOM              1. 20sec L-sit              2. 6 Strict Pull ups(weighted if possible) Part B.)Cash in: Row 1000m              4rds               10 T2B              20 Wallballs (20/14)              Cash out: 500m Row

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