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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, September 12

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Part A. 12m EMOM Strict Press 3 @ 80% WOD: 5 Rounds for time (16m CAP) 15 OHS (115/75) 10 Bar Facing Burpees 5 Bar MU (sub 2:1 C2B/1:1 Pull-Up+Dip, Box or Banded)

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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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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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Wednesday, September 6

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Part A. Back Squats: (15m CAP) 2 Rounds: 5 @ 70% 3 @ 80% 3 @ 90% 2 @ 95% WOD: #HarveyChallenge 10m CAP 20 Burpee Pull-Ups 20 Deadlifts (165/115) 20 Burpee Box Jump Overs 20 Front Squats (165/115) 20 Burpee Pull-Ups *If you are participating in the challenge, any rep under 100 equals the dollar amount you will donate. i.e. - if I successfully complete 80 reps, I donate $20.

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Tuesday, September 5

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Part A. 10m CAP How long does it take you to accumulate a 5 minute HS Hold? WOD: (20m CAP) 1 Clean and Jerk (205/145) 1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 2 C&J 1 Round of Cindy 3 C&J 1 Round of Cindy ..... Continue until you finish with: 10 C&J 1 Round of Cindy

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Friday, September 1

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Part A. Thrusters: (12m CAP) 10 reps (115/75) Rest 1 min 15 reps Rest 2 min 20 reps Rest 3 min 25 reps **Attempt to go UB! WOD: 12m Clock: 10m EMOM 14 Wall Balls 7 T2B *both movements in the same minute! 2m AMRAP Max Effort C2B Pull-Ups *score is completed rounds in EMOM and number of C2B.

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Thursday, August 31

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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: 3 Rounds for time: 20 DB Snatch (70/50) 10 Front Squats (165/115) *from ground 10 Bar Facing Burpees

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Wednesday, August 30th

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WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)

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Wednesday, August 30th

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WOD: For time: 5-4-3-2-1 OHS (185/125) Bar MU (sub box/banded/2:1 C2B/1:1 Pull-Up+Dip) 50ft HS Walk (between each round) (sub 30s HS Hold/20 Shoulder Taps) 2 min REST 5-4-3-2-1 Power Snatch (185/125) Box Jump (36/30") 50ft HS Walk (between each round) 2 min REST 5-4-3-2-1 Deficit HSPU (6/4") Squat Clean (185/125) 50ft HS Walk (between each round)  

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