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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

Thursday, August 3


Part A.  Hang Power Clean 5x5 *increase in weight each set. WOD:  3 Rounds for Time: 25/20 Cal Row 15 Bar Facing Burpees 10 Front Squats (165/110) **from ground

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Wednesday, August 2


Part A.  Jerk Complex (16m CAP) 50%x2+1 60%x2+1 65%x2+1 70%x2+1 75%x2+1 80%x2+1 85%x2+1 90%x2+1 *Push Jerk+Split Jerk *From Rack WOD:    "DOUBLE UNDER SNATCH"  4 Rounds for Time: (10m CAP) 50 DU (sub 10 attempts, 90 singles) 15 Power Snatch (95/65)

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Tuesday, August 1


Part A.  Front Squat (16 min CAP) 10x1 *work to a new 1RM WOD:  15m EMOM: Min 1: 15 GHD Sit-Ups (sub MB Sit-Ups) Min 2: 10 Shoulder to Overhead (135/95) Min 3: 5 Bar MU (sub 2:1 C2B, 1:1 Pull-Up+Dip, Box, or Banded)

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Monday, July 31


Part A.  Thruster Party (12 min CAP) 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% *take from the ground WOD:  "BAR FIGHT" (15m CAP) 50 C2B Pull-Ups 40 T2B 30 Clean and Jerks (205/145)

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Thursday, July 27


Part A. 3 Rounds (at a walking pace): 100ft Single Arm DB OH Walk (switch arms at 50ft) 10 Reverse Grip Bent Over Rows 15 Weighted Sit-Ups with Plate OH WOD: 15m AMRAP 100m Run 50' HS Walk (sub 30s HS Hold or 30 Shoulder Taps) 10 G2OH (155/105)

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Wednesday, July 26


Part A. Deadlift: 6x3 reps *work to a heavy 3RM WOD: 17m Clock: 5m AMRAP 10 DB Thrusters (50/35) 15 Box Jump Overs (24/20") 3m REST 4m AMRAP 8 DB Thrusters 12 Box Jump Overs (30/24") 2m REST 3m AMRAP 6 DB Thrusters 9 Box Jump Overs (36/30")

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Tuesday, July 25


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


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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