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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, October 10

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Part A. Thruster: (13m CAP) Work to a new 1RM (**from ground) WOD: 17m Clock: 5m AMRAP 10 KBS (70/53) 10 Goblet Squats (same weight) Rest 3 min 4m AMRAP 8 Single Arm KB Thruster (70/53) 12 GHD Sit-Ups (sub MB Sit-Ups) *switch arms every round. Rest 2 min 3m AMRAP 6 Single Arm KB Snatch (70/53) 12 Hand Release Push-Ups *switch arms very round.

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Friday, October 13

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Part A. Front Squat Box Squat (15m CAP) 3x5 3x3 *increase each set. WOD: For time: (12m CAP) 35/35, 25/25, 15/15, 5/5 Wall Balls (30/20 or 20/14 @ 12ft.) Sumo Deadlift High Pull (135/95)

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Tuesday, October 17

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Part A. Split Jerk 10m EMOM Build to a heavy single. Front Squat 10m EMOM Build to a heavy single. WOD: 10m AMRAP 100m Run 5 Thrusters (155/105) 10 T2B (odd rounds) 10 Pull-Ups (even rounds)

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Wednesday, October 18

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Part A. Row Conditioning: 4x30/24 Calorie Row *Rest 60s between each set. *Score is slowest time. WOD: For time (15m CAP) 50 DU (2:1 singles) 35 OHS (125/85) 50 DU 25 OHS (155/105) 50 DU 15 OHS (165/115) 50 DU 5 OHS (185/125)

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Friday, September 8

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Part A. 12m Clock 8 Rounds total, every 90 seconds 1 Squat Clean + 3 Split Jerks *start at 55% and increase each time. WOD: For time (14m CAP) 3 Rounds: 5 Deadlift (315/205) 10 Bar Facing Burpees 3 Rounds: 5 Cleans (225/155) 10 Bar Facing Burpees 3 Rounds: 5 Squat Snatch (135/95) 10 Bar Facing Burpees *no rest between sections.

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Monday, September 11

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9/11 Memorial Workout *to honor the lives lost in the terrorist attack. Buy In: 2001m Row (sub 1 mile run as needed) 11 reps of: Box Jumps (36/30") Thrusters (125/85) Burpee C2B Pull-Ups Power Cleans (175/120) HSPU KBS (70/53) T2B Deadlift (170/120) Push Jerk (110/75) Cash Out: 2001m Row (sub 1 mile run as needed) *The workout itself is symbolic of 9/11. The 2001m row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thruster represents the number of deaths at the Pentagon. The

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