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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

Monday, March 20

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Part A. Back Squat (15m CAP) Find a 1RM WOD: 18m Clock: 5 min AMRAP 4 Cleans (165/115) 8 Bar Facing Burpees 3 min REST 4 min AMRAP 3 Cleans (185/125) 6 Bar Facing Burpees 3 min REST 3 min AMRAP 2 Cleans (225/155) 4 Bar Facing Burpees

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Friday, March 17

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WORKOUT 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups* *Movement varies by division Rx’d: (Ages 16-54) Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

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Wednesday, March 15

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Part A. Unbroken Thrusters for Time: 15 @ (135/95) *Rest 90s 10 @ (155/105) *Rest 90s 8 @ (165/115) *Rest 90s 6 @ (185/125) WOD: 3 Rounds for time: 75 DU (10 attempts, 120 singles) 20 C2B Pull-Ups 20 Deadlift (185/125)

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Monday, March 13

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Part A. Split Jerk Party 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: Triple Tabata: (12m CAP) KBS (70/53) Push-Ups Double Unders (2:1 singles) *Rotate through the exercises: first 20s=KBS, second 20s=Push=Ups, third 20s=DU *Score total reps for each movement

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Thursday, March 9

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Part A. Strict Press Party (12m 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% WOD: 10m AMRAP 15 Wall Balls (30/20 @ 10ft) 30 DU (5 attempts, 50 singles) 2 Ring MU (sub Bar MU, banded Bar MU, or 3 Jumping Bar MU)

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