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 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!



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


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


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


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


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, December 19


Part A. Deadlift: 15m EMOM 3 @ 75% WOD: For time (12m CAP): 30 Front Squats (205/145 or 65% of your 1RM) 20 Hang Power Cleans (same weight) 10 S2OH (same weight)

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Thursday, December 14


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: 4 Rounds For Time (15m CAP) 200m Run 5 Ring MU (Bar/Banded Bar/Box/2:1 C2B) 4 Clean and Jerk (weight increases every round) Round 1: 135/95 Round 2: 165/115 Round 3: 185/125 Round 4: 225/155

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Wednesday, December 13


Part A. 12m EMOM Odds: 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps) Evens: 3 Single Arm DB OHS (each side - so 6 total) WOD: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pull-Ups 50 DU (10 attempts and 90 singles)

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Tuesday, December 12


Part A. Snatch Complex (15m CAP) 10x1 Complex *Complex = High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch from ground WOD: 10m AMRAP 20 KBS (70/53) 5 Back Rack Lunge + Squat (135/95) *1 Rep = right side lunge, left side lunge, back squat.

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Monday, December 11


Part A. Back Squats: 10m EMOM Min 1: 3 @ 70% Min 2: 3 @ 75% Min 3: 3 @ 80% Min 4-10: 3 @ 85% WOD: 14m AMRAP 20 Cal Row 16 Hang Power Cleans (135/95) 12 T2B

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Friday, December 8


Part A. 12m CAP 21-15-9 S2OH (155/105) *Rest as needed in between sets. *These should be unbroken. If you break, you must run 200m. WOD: 8 Rounds for Time: (16m CAP) 100m Run 8 Front Squats (165/115) *from ground 4 Bar Facing Burpees 10 Deadlift (same weight)

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Thursday, December 7


Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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Tuesday, December 5


Part A. Close Grip Bench: 0:00-3:00: 4 @ 70% 3:00-6:00: 3 @ 75% 6:00-9:00: 2 @ 80% 9:00-12:00: 1 @ 85% WOD: 14m AMRAP 200m Run 7 Thrusters (155/105) 14 Ring Dips

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