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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

Tuesday, July 25

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Part A. Pause OHS (15m CAP) 2 Rounds: 5 @ 75% 3 @ 80% 3 @ 85% 2 @ 90% *3s pause @ the bottom. WOD: 30m EMOM Min 1) 12 Wall Balls (30/20 @ 10ft or 20/14 @ 12ft) Min 2) 16 KBS (70/53) Min 3) 4 Squat Cleans (205/135)

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Monday, July 24

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Part A. Push Press Party: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM   WOD: 15 min AMRAP: 200m Run 8 Strict HSPU 10 reps Hang Squat Snatch (135/95) **PI Subs: Seated Strict DB Press, DB snatch.

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Friday, July 21

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Part A. Pause Front Squat Wave (15m CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% WOD: For Time: 2k Row 150 DU (sub 20 attempts, 260 singles) 10 Rounds of "Cindy" (5 Pull-Ups/10 Push-Ups/15 Air Squats) *If not enough rowers, have half the class start with Cindy and work backwards finishing on row. No subbing running for rowing. **PI Subs: Single Unders, Ring Rows, Box Push-Ups.

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Wednesday, July 19

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Part A. Clean Complex: 10x1 1 rep = 2 Power Cleans + 1 Squat Clean + 1 Split Jerk *work to a heavy complex *PI Sub: Work complex with dumbbells but do push press instead of split jerk. WOD: 12m AMRAP 8 Burpee Box Jumps (24/20") 12 Power Snatch (115/75) *PI Subs: Burpee Box Step Ups, DB Snatch

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Tuesday, July 18

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Part A. Deadlift (15m CAP) 5x5 *work to a heavy 5RM *PI Sub: KB Deadlift WOD: 14m AMRAP 10 Deadlift (225/155) 15 Wall Balls (30/20 @ 10ft) 45 DU (10 attempts, 80 singles) *PI Subs: KB Deadlift, Single Unders

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Monday, July 17

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Part A. Pause Back Squat Wave: 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 second pause at bottom. WOD: 4 Rounds for Time: (15m CAP) 21 OHS (125/85) 14 KBS (70/53) 14 C2B Pull-Ups *PI Subs: OH Plate Lunge/Russian KBS/Ring Rows

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Friday, July 14

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Part A. 12m EMOM Odds: 7 Strict C2B Pull-Ups (sub Pull-Ups/Ring Rows/Banded) Evens: 5 Strict Ring Dips (w/ 3s negative) *PI Subs: Ring Rows, Bench Dips WOD: 6 RFT: 6 Reverse Lunges (135/95) 6 S2OH 6 T2B 24 DU (5 attempts, 40 singles) *PI Subs: DB Lunges, DB Press, Sit-Ups, Single Unders.

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Thursday, July 13

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Part A. Thrusters: (10m CAP) 10 Thrusters (115/75) 1 min REST 15 Thrusters 2 min REST 20 Thrusters 3 min REST 25 Thrusters *Same weight *Unbroken **PI Sub: DB Thrusters WOD: 3/3, 6/6, 9/9, 12/12, etc. DB Squat Snatch (50/35) C2B Pull-Ups **PI Subs: DB Power Snatch, Ring Rows

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Tuesday, July 11

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Part A. 15 min to work on: Muscle Up technique. Bar MU, Ring MU, swings and transition work. If you have both work on Strict MU. If you have Strict and Kipping, do 30 MU (ring or bar) for time. **PI Sub: Work on kipping swing technique for pull-up, superman, hollow body etc. WOD: For time: (15m CAP) 45 Burpees to target (6" above outstretched hand) 30 Back Squats (245/165) 15 Front Squats (same weight) 45 Bar Facing Burpees **barbell comes from ground. **PI Subs: Half Burpees, Back and Front Squats from the rack.

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