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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 8

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Part A. 12m CAP 21-15-9 S2OH (155/105) *Rest as needed in between sets. *These should be unbroken. If you break, you must run 200m. WOD: 8 Rounds for Time: (16m CAP) 100m Run 8 Front Squats (165/115) *from ground 4 Bar Facing Burpees 10 Deadlift (same weight)

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Thursday, January 4

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Part A. Shoulder to Overhead 21-15-9 (unbroken!) *everytime you break - run 200m *60% of your 1RM S2OH WOD: 12m AMRAP 50ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 75 KBS (50/35) 50 Thrusters (95/65)

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Friday, January 5

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Part A. 3 Position Squat Clean Complex: 8x1 *complex is: 1 high hang squat clean + 1 hang squat clean (above knee) + 1 squat clean (from floor). WOD: 3 Rounds: 15 C2B Pull-Ups 12 Bar Facing Burpees 9 Squat Cleans (175/115)

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Monday, January 8

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Part A. "Active" Double Tabata: Push-Ups and Air Squats 8 Rounds of each exercise with one minute rest in between (so all push-ups, then all air squats): 20s on, 10s rest - but during rest you stay in the bottom of the squat, and during the push-up you stay in the up position (a plank). *total reps for each WOD: 16.1 20m AMRAP 25ft OH Walking Lunge (95/65) 8 Burpees 25ft OH Walking Lunge 8 C2B Pull-Ups

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Monday, January 15

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Part A. 10m Thruster EMOM Min 1: 3 @ 65% Min 2: 3 @ 75% Min 3: 3 @ 80% Min 4-10: 3 @ 85% WOD: 17m Clock: 5m AMRAP 10 Clean and Jerk (135/95) 10 Bar Facing Burpees 3m Rest 4m AMRAP 8 Clean and Jerk (135/95) 8 Bar Facing Burpees 2m Rest 3m AMRAP 6 Clean and Jerk 6 Bar Facing Burpees

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