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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, March 30th

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Part A.) 3 rds For Quality 10 Ring Rows(feet on bench) 10 Ring dips(strict) 10 Strict HSPU’s (Scale to a box or Z-Press) Part B.)3 rds 3min AMRAP 2min rest 3 Dealifts (315/205) 6 Lateral Bar Over Burpees 30 DU’s

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See What The Rock Is Cooking For His Cheat Meal

The workouts at Vault are focused, challenging and even intense! It's important to take that mentality into the kitchen to feed your body as well. But once in a while it's important to live a little and have a burger, a donut or even some Taco Bell if that's your style. What we don't suggest is The Rock's cheat day meal and you'll see why. I surfed the internet for The Rock’s cheat day video because it is epic. This crew tries out everything on his menu. If you don't have a chance to watch the video, here's the recap:

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Sunday, March 25th

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Part A.) 4rds Not for time Sled Push (AHAP) 100ft 8 Strict T2B 50ft HS Walk (sub 20 shoulder taps or 1:00 HS Hold) Part B.)AMRAP in 30 minutes Partner Relay Partner completes 5 Deadlifts (115/75 lb) 5 Hang Power Cleans (115/75 lb) 5 Front Squats (115/75 lb) 5 Push Press (115/75 lb) 5 Back Squat (115/75 lb) Then switch

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Saturday, March 24th

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Part A. Bench press 5x5 @75%+              7 strict chin ups between sets(can be weighted) Part B. 4rds             400m run             20 kbs (70/53)             5 Deadlifts (315/205)

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