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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

Thursday, July 6

tm2

Part A.     Deadlift:   5x10 (work to a 10 rep max DL)   **PI Sub: KB Deadlift or Double KB Deadlift   WOD:    14m AMRAP 14 Front Rack Lunges (155/105) 14 Strict HSPU 14 Hang Cleans (155/105)   **PI Sub: DB Lunges, Seated DB Strict Press, MB/DB Hang Cleans

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Friday, July 7

tm2

Part A.    Snatch Complex (15m CAP) 10x1    1 rep = 1 High Pull + 1 Squat Snatch (from ground) + 1 OHS   **PI Sub: 2x200m Walking Lunge (2 min rest in between)   WOD:    For time: (15m CAP)   Buy In: 800m Run   2 Rounds:  25 C2B Pull-Ups 15 Front Squats (155/105) *from ground 25 Lateral Bar Burpees   **PI Subs: Ring Rows, DB Front Squats.

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Monday, July 10

tm2

Part A. 3 Rounds (for quality): 6 Wall Walks (must perform a push-up at the start of every rep) 100ft KB OH Lunge (50ft on right side/50ft on left side) **PI Subs: Half Wall Walks, Plate OH Lunge. WOD: 4 RFT 20 Wall Balls (20/14 @ 10ft) 10 Power Cleans (155/105) 5 Bar MU (sub Box, Banded, or 2:1 C2B) **PI Subs: DB/MB Cleans, Ring Row+Bench Dip

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Tuesday, July 11

tm2

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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Thursday, July 13

tm2

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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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, June 1

tm2

Part A. 12m EMOM: Min 1: 30s Headstand Min 2: 30s L-Sit Min 3: 30s Ring Support Hold WOD: 14m AMRAP 12 Alt DB Snatch (70/50) 8 Front Squats (185/125) *From ground! 4 Ring MU (sub: Bar MU, Banded, Jumping, 2:1 C2B, 1:1 PU+Dip)

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Monday, April 10

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Part A. Thrusters for time: (12m CAP) 15 reps @ 135/95 10 reps @ 155/105 8 reps @ 165/115 8 reps @ 185/125 *90s rest between each set. WOD: 15m EMOM Min 1: 8 Hang Squat Snatch (115/75) Min 2: 12 C2B Pull-Ups Min 3: 2 Rope Climbs (sub 100ft Farmer Carry or 100ft Sled Pull)

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Tuesday, April 11

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Part A. Deadlift 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: 16m AMRAP 16 Push Press (135/95) 16 steps OH Walking Lunge 48 DU (or 8 attempts and 80 singles)

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