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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

Wednesday, Nov 5th

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Wednesday Part A.) Max Bench 3 sets(must get at least 15reps or the set must be repeated, and choose weight accordingly)               100ft Rope Pulls(for weight and quality)               https://youtu.be/0eq9YkdCxTI Part B.)3rds              10 Power Cleans(135/95)              10 Front Squats              10 S2OH              Run 200m

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Tuesday, December 4th

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Tuesday Part A.) Deficit Deadlift(Standing on one red plate)               5-5-3-3-3-2-2 Part B.)18 min AMRAP              10 Man-makers(45/25)              16 DB Box Step overs(24/20)(45/25)              50 DU’s

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Monday, December 3rd

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Monday  Part A.) 3rds NFT               100m Suitcase/Waiter Carry(one arm hanging the other overhead)35/20(switch at 50m)               20 GHD’s               8 DB Snatches(AHAP) Part B.)21-15-9              Alt DB Snatches x2(50/35)(42-30-18)              Burpees over the DB               Extra Credit: 20 Skin the cats for quality

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Sunday, December 3rd

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Sunday Part A.) Back Squat 5x5(1min Plank Hold after each set) Part B.)10 rds For time               12 Cal row               10 Wallballs               8 Russian KBS(70/53)               6 Burpees

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Saturday, December 1st

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Saturday Part A.)Find a 3rm Hang Power Snatch(15min cap) Part B.)14min AMRAP                20 Power Snatches(95/65)               10 Bar facing Burpees               200m Run

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Friday, November 30th

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Friday Part A.)7min DU Practice              (If you have DU’s work on triple unders) Part B.) 10min EMOM                3 Strict Press Part C.)4rds               10 Clusters(115/75)               12 C2B               10 Burpees

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Thursday, November 29th

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Thursday Part A.) 3rds for Quality               15 V-ups               15 Arch ups               1:00 HS Hold               6-12 Strict HSPU’s Part B.)15min AMRAP              16 Single Arm DB Hang Clean and Jerks(50/35)8right8left              16 Pistols              16 Cal Row

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Wednesday, November 28th

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Wednesday Part A.) 18min EMOM               1. 18/15 Cal Row              2. 15 Russian KBS (70/53)              3. 6 Strict T2B Part B.)4min AMRAP x2 (2min rest between AMRAP)              5 Deadlifts (275/185)              10 T2B              15 Box jumps(24/20)

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Tuesday, November 27th

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Tuesday Part A.) OHS               5x5@70%+ Part B.)Run 800m              50 Back Squats (135/95)(from rack)              Run 400m              25 Back Squats(185/135)              Run 200m

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Monday, November 26th

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Monday  Part A.)4rds NFT(AHAP)              8 Wide Grip Bench Press              8 Wide grip Pull ups              Max SB S2OH  Part B.)12min AMRAP               5 Power Cleans(185/135)              5 Muscle Ups(ring or bar)              10 Burpee Box Jump Overs(24/20

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