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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


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


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


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


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, January 22


Part A. Deadlift: 5 @ 65% 3 @ 75% 3 @ 85% 1 @ 90% 1 @ 95% 1 @ 100% or new PR WOD: 15m AMRAP 2 Rounds: 10 OHS (95/65) 10 C2B 2 Rounds: 12 OHS 12 C2B 2 Rounds: 14 OHS 14 C2B 2 Rounds: 16 OHS 16 C2B **keep adding 2 reps each pair of rounds until time runs out.

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Thursday, January 18


Part A. Close Grip Bench: 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: 12m Clock: 10m AMRAP 5 Bar MU 10 Hang Squat Cleans (155/105) 30ft HS Walk (sub 30s HS Hold or 30 Shoulder Taps) *immediately into: 2 min AMRAP: Max reps burpees

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Friday, December 1


Part A. Deadlift: 10x1 *work to a heavy single WOD: 17m Continuous Clock: 10m EMOM 12 Wall Balls (20/14 @ 10ft) 30 DU (2:1 singles) 1m Rest 6m EMOM 6 Hang Cleans (165/115) 6 HSPU

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Monday, December 4


Part A. 15m CAP Snatch 10x1 *work to a heavy single. WOD: 15m Clock: 6m AMRAP 10 Alt Pistols 10 Alt DB Snatch (70/50) Rest 3m 6m AMRAP 15 DB Lunges (50/35) 10 Power Snatch (95/65)

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Thursday, December 7


Part A. E2MOTM x 7 50 DU (2:1 singles) 3 Squat Cleans *every round increase weight on squat cleans. Work to a heavy triple. Do not have to be TNG. WOD: CrossFit Lift-Off Workout: 12m AMRAP 25 Pull-Ups 50 Cal Row 100 OHS (45# bar - for men and women) 50 Box Jumps 25 Pull-Ups

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