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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


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


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


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


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


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

Sunday, January 27th


Sunday Part A.) 100 Russian KBS For time(70/53)* *EMOM 8 Goblet Squats(70/53) Part B.)18min E3MOM 16 DB Snatches(50/35) 10 Box jump overs(24/20) Max Cal Row Score=Cal on row(you must complete all movements before rowing every 3 min)

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Saturday, January 26th


Saturday Part A.) 12min EMOM 1. 8 Pistols 2. 3 Muscle Ups(bar or ring)(sub 4 ring rows and 4 ring dips) Part B.) With a partner Run 800m (together) 40 Clean and Jerks(115/75)(while partner hangs from the bar) 80 Pull-ups(while partner holds the weight in front rack)(115/75) 30 Synchronized Burpees

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Benefits of Martial Arts Training for Adults

Martial Arts Training

Adulthood years are the time when life is running at a fast pace. One is often struggling hard to maintain the balance between discovering one’s potential and serving the society. It is the age when one fights the battle of releasing their dream, making a survival and to prove one’s worth. While a lot is happening in an adult’s life they need additional support to keep them going. Exercise or martial arts training is the key to keep you physically and mentally healthy. Martial Art Training: Martial art is the traditional combat practice which is used in the modern world

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Sunday, January 19th


Part A.) 3rds NFT 3 Turkish Get ups(each) 6 Single Arm OHS 100m Suitcase/Waiter Carry (one arm OH, the other hanging at your side)(switch at the 50m) Part B.)4rds 400m Run 20 DB Snatches(50/35) 10 Box Jump overs(24/20)

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Saturday, January 18th


Part A.)Partner relay(each station is 7min and 2min rest between) 1. 10 DB Thrusters(50/35) 1 Rope Climb 2. 10 Cal Ski 12 Sandbag Squat(100/80) 3. 10/8 AB Cal 15 Russian KBS(70/53) 4. 10/8 Cal Row 10 Heavy Wallballs(30/20) Part B.) In 5min accumulate as much time in a HS as possible(with partner)

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