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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

Tuesday, September 25th

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Tuesday Part A.) Back Squat 6 sets of 3(Build to a heavy 3) Take 80% and do Max reps in 45sec x3 rest as needed between sets Part B.) Run 800m Then 5rds of: 10 Renegade Rows(right and left=1)(45/25) 10 Reverse Lunges(10 Total)(45/25) 30 DU’s

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Monday, September 24th

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Part A.) 3 rds NFT 100m Single arm KB Front Rack carry(50m Right/50m Left) 100m Single Arm OH KB Carry(50m Right/50m left) Rest 90 sec Each round is done without putting the KB down Part B.) 18min AMRAP 6 S2OH (135/95) 9 T2B 12 Box Jumps(24/20)

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Sunday, September 22nd

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Part A.) 10min Max Cal Row* Max Bench(115/75) With a parter *Must switch every minute Part B.)EMOM for 21 min(7 sets) 1. 12 Kbs(53/35) 2. 10 GHD’s 3. 3 Muscle ups(ring or bar, sub box or band

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Friday, September 21st

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Today may be done in any order but it is ultimately up to your coach Part A.) Isabelle (8min Cap) 30 Snatches (135/95) Rest minimum 4min Part B.) Karen (10min Cap) 150 Wallballs Rest minimum 4min Part C.) Heavy Yoke Carry(40ft)

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Monday, September 17th

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Monday Part A.) Front Squats(2sec pause at bottom) 5 sets of 5 :30 HS Hold after each set Part B.) For Time 60 Squat Clean Thrusters or Clusters (Increase weight every 10 reps and do 40 DU’s)(75/55,95/65,115/75,135/95,155/105,175/115)

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