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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

Wednesday, July 5

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Part A. Front Squat Wave: 2 Rounds 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90%   *PI Sub: DB Front Squat WOD:    E3MOTM x 5 (15m CAP)   400m RUN Max S2OH (165/115) *Score is total reps.  *PI Sub: DB S2OH

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Tuesday, July 4th

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Happy Fourth of July! Teams of 3: 30m AMRAP 100/70 Cal Row 100 Box Jump Overs (24/20″) 100 DB Snatch (50/35) 50 Ring MU (sub BMU, Box BMU, 2:1 C2B, or 1:1 PU+Dip) 100 DB Snatch (50/35) 100 Box Jump Overs (24/20″) 100/70 Cal Row

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Monday, July 3

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Part A. Thruster Wave (16m CAP) **FROM RACK 2 Rounds: 5 @ 75% 3 @ 85% 2 @ 90% 1 @ 95% *PI Sub: DB Thrusters WOD: 10m AMRAP 20 PVC Pipe Lateral Jump Overs (24/20") 15 Pull-Ups 10 Hang Squat Cleans (135/95) PI Subs: Box Step Overs, Ring Rows, MB or DB Squat Cleans

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Friday, June 30

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WOD: 32m Clock: 8m EMOM Odds: 6 Stone to Shoulder (130/95) Evens: 48 DU (sub 6 attempts & 90 singles) 4m REST 8m AMRAP Max Cal Row/Assault Bike 4m REST 8m EMOM Odds: 16 KBS (70/53) Evens: 10 C2B **PI Subs: MB or D-Ball to Shoulder/Single Unders/Russian KBS/Ring Rows

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Thursday, June 29

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Part A. 12m EMOM: Odds: 45s Plank Evens: 10 Weighted Push-Ups WOD: 13m Clock: 6m AMRAP 12 Wall Balls (30/20 @ 10ft) 12 Alt DB Snatch (70/50) 3m Rest 4m AMRAP 8 Wall Balls (30/20 @ 10ft) 8 Alt DB Snatch (70/50) *PI Subs: May perform mvmnts as written.

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Wednesday, June 28

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Part A. Clean and Jerk Build to a heavy complex of: 1 Power Clean 3 Front Squat 1 Jerk **PI Sub: 2k Row  WOD: For time: (15m CAP) 200m Run 30 OHS (115/75) 20 HSPU 200m Run 20 OHS (135/95) 15 HSPU 200m Run 10 OHS (185/125) 10 HSPU **PI Subs: Run/Plate Lunge/Seated DB Strict Press

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Tuesday, June 27

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Part A. Push Press Party: 0:00-3:00: 4 @ 80% 3:00-6:00: 3 @ 85% 6:00-9:00: 2 @ 90% 9:00-12:00: 1 @ 95% **PI Sub: DB Push Press Party WOD: 14m AMRAP 400m Run 7 Squat Cleans (165/115) 21 Burpees **PI Subs: 400m Run/MB Squat Clean/Burpees (or half burpees if need be)

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Monday, June 26

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Monday: Part A. Back Squats: 2 Rounds: (16m CAP) 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: 10m AMRAP 12 Power Snatch (95/65) 4 MU (sub BMU, 2:1 C2B, 1:1 Pull-Up+Dip) 100m Run **Project Ignite Subs: DB Snatch/Ring Row+Bench Dip/100m Run

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Friday, June 23

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WOD: 2 Rounds For Time: 1200m Run 20 Front Squats (155/105) 30 Burpee Pull-Ups 40 DB Snatch (70/50) **PROJECT IGNITE SUBSTITUTIONS: DB FRONT SQUATS, BURPEE RING ROWS, LIGHT DB SNATCH.

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Thursday, June 22

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Part A. For time: (15m CAP) 10 Legless Rope Climbs (sub regular rope climbs or work on rope climb technique) Rest 3 min Max Reps Unbroken Strict HSPU (may sub kipping or seated strict DB Press) WOD: 10m AMRAP 5 Deadlift (315/205) 15 Wall Balls (20/14 @ 10ft) 10 Bar Facing Burpees **PROJECT IGNITE SUBSTITUTIONS: KB DEADLIFT, EVERYTHING ELSE AS WRITTEN.

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