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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

Who Can You Trust With Nutrition

Nutrition is a big focus for the fitness industry. You've probably heard it a million times: "gains aren't made in the gym, they're made in the kitchen!" And rightfully so. What goes in your body has a huge impact on your workouts and your energy. But with so much information floating around and so many experts looking to grab your attention, what is best? With everyone being so different, what's the right fit for me? Christine Estes at Vault knows the importance of what goes on in the kitchen and how everyone differs.  "We are taking in a little bit

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Some Motivation!

Not that you needed any CrossFit motivation, but YouTube has some great videos that will get your ready for your WOD. Of course, everyone likes to get ready for their days and workouts differently but it's hard not to get excited to get in the gym after watching some of this! [embed]https://www.youtube.com/watch?v=A5cVaLntFW4[/embed]

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CT Fletcher: How He Grew

CT Fletcher is an incredibly interesting story (and one that you can watch on Netflix). You may have come across some of his videos on YouTube. He's specializes in motivation and he certainly has his own way of doing it. He's vulgar, honest and straight forward about who he is. Even though it's not CrossFit, you can see some parallels in what he does in his day to day. To tell some of the story without giving it all away, CT was focused on being the greatest powerlifter in the world. He was never focused on physique. He was excellent

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Monday January 29th

Monday Part A.) E2MOM for 20min Alternating 1.)Bulgarian Split Squat x10 each leg(50/30 Dbs) 2.) BB Row x10 (Heavy as possible and can escalate) Part B.)Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 Alt. Pistols *After every 3 rounds, run 400 meter

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Friday, January 26

Part A. Back Squats 10m EMOM Min 1: 3 @ 50% + 10 Sit-Ups Min 2: 3 @ 60% + 10 Sit-Ups Min 3: 3 @ 70% + 10 Sit-Ups Min 4-10: 3 @ 80% + 10 Sit-Ups WOD: 15.4 Complete as many reps in 8 minutes of: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans *etc. adding 3 reps to the HSPU per round, and 3 reps to the clean every 3 rounds.

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Thursday, January 25

Part A. Strict Press Party 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 4 Rounds for time: (15m CAP) 200m Run 25 Wall Balls (20/14 @ 10ft) 15 T2B 1 min REST

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Wednesday, January 24

Part A. Hang Clean + Front Squat + Jerk 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90% *shooting for unbroken for entire set. Rest as needed. WOD: 12m AMRAP 8 Bar Facing Burpees (no stepping forward or back) 2 Rope Climbs (sub 100m Farmer Carry) Max set of UB Front Squats (165/115) *score is total front squats (from ground).

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