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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

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Part A.)Tabata Burpees Part B.) 5rds for time(40min cap) 400m Run 20 Wallballs(20/14) 20 KBs (53/35) 20 Box Jumps(24/20)

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THANKSGIVING!

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Teams of 3   1st Course 7min AMRAP 30 T2B 150 DU’S 20 Cleans(135/95)2rx(185/135)  2min rest Main Course   24min AMRAP 60 Pull ups (2rx C2B)  30 Bench Press(135/95)Rx(185/135) 45 SandBag Squats(135/100)2rx(185/135) 12 Rope Climbs 300ft HS Walk 60 DB Thrusters(45/25) 2min rest Dessert 7min AMRAP 30 Ring Mu(Scale 60 Ring PU) 90 GHD’s

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5 Helpful Tips To Make Your CrossFit Bodyweight Workout Session More Effective Than Ever

Crossfit Bodyweight Workouts

CrossFit is an incredible workout to get an obvious gain in the overall health as well as in the capabilities of your body. However, while you continue to develop in CrossFit, you might arrive at a point where you get yourself pushing more difficult to get extra rounds and reps to the loss of your form and practice. This is not the system to set out. If the number of reps you carry out only increases by foregoing the quality of the supposed reps, then your body is probable to attain a plateau, it may incur a wound. Instead, you

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Sunday, November 18th

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Part A.)10 min EMOM 3 Ring Muscle Ups(scale volume/Ring C2b/Rows and Dips) Part B.) 20min AMRAP 250m Row 200ft SB Carry(135/100) 100m Suitcase Carry(70/50)50meters on the right 50m on the left 25 Push ups

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Saturday, November 17th

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Part A.) Bench Press 3-3-3-3-3-3 Part B.)Partner Wod Run 400m (together) 60 Clean and Jerks(135/95) 60 Burpee Pull-ups 400m Run (together) 60 Hang Power Snatches(95/65) 60 T2B 400m Run (together) 60 Renegade Rows(45/25) 60 Box Jump Overs(24/20) Run 400m Run (together)

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Friday, November 16th

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Part A.) Build to a 5RM Back Squat(20min CAP) Part B.)4rds For time 8 Back Squats (185/135 off rack) 12 Cal Row 16 Wallballs(20/14) 40 DU’s Rest 2min Between rds Score= Total time(including rest)

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