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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

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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Monday, August 28th

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Part A. Deadlift  (15m CAP) 5x10 reps *Work to a heavy 10RM WOD: 3 Rounds for Time: (14m CAP) 20 Box Jump Overs (30/24") 16 Front Rack Lunges (135/95) 12 S2OH (same weight)

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Friday, August 25

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Part A. OHS (14m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: For time: (16m CAP) Buy In: 400m Run 4 Rounds: 16 T2B 8 Wall Walks 4 Rope Climbs (no jump) Cash Out: 200m Run

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Thursday, August 24

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Part A. Push 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: 10m AMRAP 20 Box Jumps (30/24") 15 Pull-Ups 10 Deadlifts (225/155)

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Wednesday, August 23

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Part A. Double Tabata GHD Sit-Ups (sub MB Sit-Ups) Deadlift (155/105) *alternate back and forth between these two movements for 8 minutes. *calculate reps for BOTH movements, individually. WOD: 17m Running Clock: 5m AMRAP 5 Hang Power Cleans (205/145) 10 Bar Facing Burpees 30 DU (5 attempts, 50 singles) 3m REST 4m AMRAP 4 Hang Power Cleans 8 Bar Facing Burpees 24 DU (4 attempts, 40 singles) 2m REST 3m AMRAP 3 Hang Power Cleans 6 Bar Facing Burpees 18 DU (3 attempts, 30 singles)

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Tuesday, August 22

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Part A. 12 min EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increase in weight to a heavy complex. WOD: 4 Rounds for Time: (16m CAP) 15 HSPU 20 Power Snatch (105/75) 25 Wall Balls

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Monday, August 21

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WOD: 40 Back Squat (185/125) 40 Pull-Ups 30 Power Cleans 30 C2B 20 Front Squats 20 Bar MU (banded/jumping) 10 Squat Snatch 10 Burpee Ring MU (burpee BMU/burpee C2B)

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Friday, August 18

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Part A. WOD: Pause Back Squats (14 min CAP) 2 Rounds: 5 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% *3 sec pause @ bottom. WOD: 4 Rounds for time: (18m CAP) 400m Run 21 Alt DB Snatch (50/35) 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps)

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