(818) 387-8456

 Rise & Shine!

For 3 months, get access to morning weekday classes (6a, 7a, 9a, and noon) and all weekend classes for $99/month. *Regular prices at 137/month for morning monthly membership resume after the 3 months. Three Month Summer Sale!

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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

Tuesday, November 28

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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: 15m AMRAP 6 Hang Cleans (135/95) 8 T2B 10 Front Squats

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Monday, November 27

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Part A. 8 Rounds (each on :90) 1 rep every :90. Start @ 65% 1RM Clean and Jerk *1 rep = 1 clean + 1 front squat + 2 split jerks **increase weight every round! WOD: 12 min AMRAP: 4 Burpee Bar MU (sub 8 Burpee Pull-ups) 8 Strict HSPU (NO KIPPING) 12 Box Jump Over (24/20")

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Friday, November 24

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Part A. Back Squat 10 min EMOM Min 1: 3 @ 65% Min 2: 3 @ 70% Min 3: 3 @ 75% Min 4-10: 3 @ 90% WOD: 12m AMRAP 2/2, 4/4, 6/6, 8/8, etc. OHS (95/65) T2B Wall Balls (20/14 @ 10ft)

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Tuesday, November 21

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Part A. Midline work: (for quality - not for time) 30 Strict T2B (sub strict leg raises/strict knee raises) 45 GHD Sit-Ups (sub V-Ups or MB Sit-Ups) 60 Abmat Sit-Ups WOD: 12m AMRAP 4 Front Squats (225/155) *from ground 100m Run 8 C2B Pull-Ups

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Monday, November 20

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Part A. Thruster Party: (from ground) 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: 5 Rounds for Time: (15m CAP) 5 Ring MU (sub bar/box/banded/pull-up+dip) 10 Power Cleans (135/95) *30ft HS Walk between rounds (sub 30s HS Hold or 30 Shoulder Taps)

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Friday, November 17

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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: 14m AMRAP 10 HSPU 10 C2B Pull-Ups 10 Wall Balls (20/14 @ 10ft)

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Thursday, November 16

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Part A. 15 minutes to work on Ring MU and Progressions for Ring MU. If you have Ring MU, do 30 Burpee Muscle Ups for time. WOD: For time: (12m CAP) 12 Burpee to Target (6" above outstretched hand) 20 OHS (135/95) 12 Burpee to Target 15 OHS (155/105) 12 Burpee to Target 10 OHS (185/125) 12 Burpee to Target 5 OHS (205/145)

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