CrossFit Valor

CrossFit Valor Coaching. Fitness. Community.
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Monday-Thursday
AM 5:30, 6:30 8:00, 9:00
OPEN GYM 10:00-12:00
PM 5:00, 6:00, 7:00

Friday
AM 5:30, 6:30 8:00, 9:00
OPEN GYM 10:00-12:00
PM 4:00-6:00 Open Gym

Saturday 8:00, 9:00
Sunday CLOSED

SATURDAY 260606 WORK CAPACITY:For Time:3 Rounds 30/24 Calorie Row 15 Thrusters (95/65)3:00 Rest 3 Rounds 20/16 Calorie R...
06/05/2026

SATURDAY 260606

WORK CAPACITY:

For Time:

3 Rounds

30/24 Calorie Row

15 Thrusters (95/65)

3:00 Rest

3 Rounds

20/16 Calorie Row

10 Thrusters (135/95)

FRIDAY 260605 WORK CAPACITY:For Time:10 Ring Muscle Ups 25 Power Sn**ch (95/65) 75 Air Squats 25 Power Sn**ch 10 Ring Mu...
06/04/2026

FRIDAY 260605

WORK CAPACITY:

For Time:

10 Ring Muscle Ups

25 Power Sn**ch (95/65)

75 Air Squats

25 Power Sn**ch

10 Ring Muscle Ups

STRENGTH:

Overhead Squat 2-2-2-2-2

THURSDAY 260604 WORK CAPACITY:5 Rounds For Total Reps:1:00 Calorie Bike 1:00 Burpees to Plate 1:00 Sit Ups 1:00 Renegade...
06/03/2026

THURSDAY 260604

WORK CAPACITY:

5 Rounds For Total Reps:

1:00 Calorie Bike

1:00 Burpees to Plate

1:00 Sit Ups

1:00 Renegade Rows (50/35)

1:00 Rest

WEDNESDAY 260603 WORK CAPACITY:2 Rounds For Time:400 Meter Run 16 Hang Power Cleans (135/95) 16 Front Rack Reverse Lunge...
06/02/2026

WEDNESDAY 260603

WORK CAPACITY:

2 Rounds For Time:

400 Meter Run

16 Hang Power Cleans (135/95)

16 Front Rack Reverse Lunges (135/95)

STRENGTH:

Hang Power Clean 8-7-6-5-4-3-2-1

TUESDAY 260602 WORK CAPACITY:10 Rounds For Time:30' Handstand Walk10 Front Squats (95/65) 10 Pull Ups
06/01/2026

TUESDAY 260602

WORK CAPACITY:

10 Rounds For Time:

30' Handstand Walk

10 Front Squats (95/65)

10 Pull Ups

MONDAY 260601 STRENGTH:Strict Press 5-5-3-3-1WORK CAPACITY:4x AMRAP 2:00 / 2:00 Rest 10 Toes to Bar 10 Shoulder to Overh...
05/31/2026

MONDAY 260601

STRENGTH:

Strict Press 5-5-3-3-1

WORK CAPACITY:

4x AMRAP 2:00 / 2:00 Rest

10 Toes to Bar

10 Shoulder to Overhead (135/95)

Max Calorie Row

SATURDAY 260530WORK CAPACITY:3 Rounds For Time:30/20 Calorie Bike30 Alternating Pistols30 Burpees30 Deadlift (225/155)
05/29/2026

SATURDAY 260530

WORK CAPACITY:

3 Rounds For Time:

30/20 Calorie Bike

30 Alternating Pistols

30 Burpees

30 Deadlift (225/155)

FRIDAY 260529 WORK CAPACITY:3x AMRAP 4:00 / 2:00 Rest1 Squat Sn**ch2 40' Shuttle (20' out and back)2/4, 3/6, 4/8, etc......
05/28/2026

FRIDAY 260529

WORK CAPACITY:

3x AMRAP 4:00 / 2:00 Rest

1 Squat Sn**ch

2 40' Shuttle (20' out and back)

2/4, 3/6, 4/8, etc...

Start over each AMRAP

R1 - (135/95)

R2 - (155/105)

R3 - (185/125)

STRENGTH:

Back Squat 10-10-10-10

THURSDAY 260528 WORK CAPACITY:AMRAP in 3 Minutes:10 Box Jumps (30/24)20/16 Calorie Bike40 Kettlebell Swings (53/35)80 Cr...
05/27/2026

THURSDAY 260528

WORK CAPACITY:

AMRAP in 3 Minutes:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

3:00 Rest

AMRAP in 5 Minutes:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

3:00 Rest

then

For Time:

10 Box Jumps (30/24)

20/16 Calorie Bike

40 Kettlebell Swings (53/35)

80 Crossover Single Unders

WEDNESDAY 260527 WORK CAPACITY:Every 5:00 for 25:00 30/24 Calorie Row20 Alternating Dumbbell Sn**ch (50/35)10 Strict Han...
05/26/2026

WEDNESDAY 260527

WORK CAPACITY:

Every 5:00 for 25:00

30/24 Calorie Row

20 Alternating Dumbbell Sn**ch (50/35)

10 Strict Handstand Push Ups

Address

537 Clemson Road
Columbia, SC
29229

Opening Hours

Monday 5:30am - 12pm
4pm - 8pm
Tuesday 5:30am - 12pm
4pm - 8pm
Wednesday 5:30am - 11am
5pm - 8pm
Thursday 5:30am - 12pm
4pm - 8pm
Friday 5:30am - 12pm
4pm - 6pm
Saturday 8am - 10am

Telephone

+18036220388

Website

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