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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, April 10

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Part A. Thrusters for time: (12m CAP) 15 reps @ 135/95 10 reps @ 155/105 8 reps @ 165/115 8 reps @ 185/125 *90s rest between each set. WOD: 15m EMOM Min 1: 8 Hang Squat Snatch (115/75) Min 2: 12 C2B Pull-Ups Min 3: 2 Rope Climbs (sub 100ft Farmer Carry or 100ft Sled Pull)

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Friday, April 7

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Part A. 12m EMOM Min 1: 1 Wall Walk w/ 20s Elevated Hollow Hold Min 2: 8 Box Piked HSPU w/ 3s negative Min 3: 7 Strict C2B Pull-Ups (sub 5 Strict Pull-Ups, or 5 Negatives) WOD: 15m Cont. Clock: 6m AMRAP 12 Sumo DL High Pull (115/75) 12 Box Jump Over (24/20) 3m Rest 6m AMRAP 9 Sumo DL High Pull (135/95) 9 Box Jump Over (30/24)

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Thursday, April 6

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Part A. Bench Press Party: 0:00-3:00: 4 @ 75% 3:000-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 18m AMRAP 15 KBS (70/53) 10 Squat Cleans (135/95) 5 Muscle Ups (sub BMU, Banded BMU, Box BMU, 2:1 C2B, 1:1 Pull-Up+Dip)

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Wednesday, April 5

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Part A. 1 1/4 Front Squats: 2 Rounds: 7 @ 55% 5 @ 65% 3 @ 75% 3 @ 80% WOD: 15m EMOM Min 1: 10 Strict HSPU Min 2: 15 GHD Sit-Ups (sub V-Ups or MB Sit-Ups) Min 3: 10 Deadlift (225/155)

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Tuesday, April 4

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Part A. Push Press 15m EMOM: 0:00-5:00: 5 reps (warming up to 85%) 5:00-15:00: 3 reps @ 85% WOD: 10m AMRAP 100m Run 20 Wall Balls (20/14 @ 10ft) 10 T2B

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Monday, April 3

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Part A. Snatch Balance (12m CAP): 6x3 (hold @ bottom for 3sec) WOD: 13.1 17m AMRAP 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees Max reps Snatch (210/120)

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Friday, March 31

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Part A. 12m EMOM Odd: 20s L-Sit Even: 1 min Stone Hold (135/95) WOD: 3 Rounds for time: 50 DU 50ft Front Rack Lunge (135/95) 5 Bar MU

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Tuesday, March 28

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Part A 12m EMOM 3 Power Cleans + 3 Front Squats + 3 Push Jerks *increasing WOD 5 Rounds For Time: (15m CAP) 10 Strict Press (115/75) 15 Lateral Bar Burpees 20 KBS (70/53)

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