(818) 387-8456

 Rise & Shine!

For 3 months, get access to morning weekday classes (6a, 7a, 9a, and noon) and all weekend classes for $99/month. *Regular prices at 137/month for morning monthly membership resume after the 3 months. Three Month Summer Sale!

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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

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

Thursday, June 7th

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Thursday Part A.)3 rds 1min Max effort Sandbag Squats(for reps) Rest 1min Max Distance Broad jumps(for accumulative distance) Rest Part B.)2rds 40 Wallballs (20/14) 20 HSPU’s 600m run

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Wednesday, June 6th

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Wednesday Part A.) 2 Push Press+Split Jerk Every 90sec 10 sets Part B.) 5rds 2min AMRAP 6 Push ups 3 Power Cleans (185/135) 6 Box Jumps(24/20) 1min rest One total score so pick up where you left off the previous round

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Saturday, June 2nd

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Part A.) Run 1 mile Part B.) Accumulate 3 min HS Hold For Time Part C.) With a partner complete 40 DB Hang Clean and Jerks(45/25) 40 Reverse Lunges 40 Renegade Rows(1 right+1 left= 1 rep) 300 DU’s

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Thursday, May 31st

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Thursday Part A.)3rds NFT 10 Box Jumps(AHAP) 10 Close Grip BB Bench Press(AHAP) 10 Single Arm DB Rows(10 each/AHAP) Part B.) 5 Rds 10 Right arm DB Thrusters (50/35) 10 Left Arm DB Thrusters 2 Rope Climbs 30ft HS Walk(sub 24 Shoulder Taps)

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Wednesday, May 30th

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Part A.) 15 min Build to a single Heavy Clean(15min does not include Barbell Warm up) Part B.) E3MOM for 18 min(6 sets) Run 200m Max Squat Cleans (@80% of Part A) Scores= Weight and reps

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Tuesday, May 29th

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Tuesday Part A.)6 min DU Practice If you have DU’s complete “Flight Simulator “ 5-10-15-20-25-30-35-40-45-50 then back down All sets must be done unbroken, if you break you start that set over Part B.) 10min EMOM 1. 6 RDL’s(135/95) 2. 12 GHD’s Part C.) 3rds 18 CAL Row 25 KBS (70/53)

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