What are the 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

CrossFit Valor

Home
United States
Columbia, SC
CrossFit Valor

Call Directions Website

Coaching. Fitness. Community.
(298)

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

10/29/2026

FRIDAY 261030

WORK CAPACITY:

4 Rounds

2:00 on / 2:00 off

12 Pull Ups

12 Shoulder to Overhead (115/85)

R2 9/9

R3 6/6

R4 3/3

STRENGTH:

PUSH PRESS 3-3-3-3-3-3

10/28/2026

THURSDAY 261029

WORK CAPACITY:

EMOM for 30 Minutes:

Min 1: 6 Shuttle Runs (50')

Min 2: Max Burpee Broad Jumps

Min 3: 6 Shuttle Runs (50')

Min 4: Max Calorie Row

Min 5: 6 Shuttle Runs (50')

Min 6: Max Farmers Carry (any challenging weight)

Min 7: 6 Shuttle Runs (50')

Min 8: Max Dumbbell Front Rack Walking Lunge (50/35)

Min 9: 6 Shuttle Runs (50')

Min 10: Max Wall Balls (20/14)

10/27/2026

WEDNESDAY 261028

WORK CAPACITY:

For Time:

30/24 Calorie Row

12 Power Sn**ch (135/95)

30/24 Calorie Row

12 Overhead Squats (135/95)

30/24 Calorie Row

12 Squat Sn**ch (135/95)

STRENGTH:

Squat Sn**ch 1-1-1-1-1

10/26/2026

TUESDAY 261027

WORK CAPACITY:

For Time:

3 Rounds

15 Toes to Bar

200 Meter Run

Straight Into

3 Rounds

25 Wallball (20/14)

200 Meter Run

STRENGTH:

Front Squat 5-5-5-5-5

10/25/2026

WORK CAPACITY:

DT

5 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb)

10 Min Cap

STRENGTH:

Deadlift 5-5-5-5-5

10/23/2026

SATURDAY 261024

WORK CAPACITY:

12 Rounds:

1:00 on / 1:00 off

4 Single Dumbbell Devils Press (50/35)

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

12 Single Dumbbell Box Step Overs (24/20)

10/22/2026

FRIDAY 261023

WORK CAPACITY:

For Time:

21-15-9

Overhead Squat (135/95)

Chest to Bar Pull Ups

WORK CAPACITY:

AMRAP in 10 Minutes:

9/6 Calorie Bike

1 Max Set of Push Ups

10/21/2026

THURSDAY 261022

WORK CAPACITY:

Every 5:00 for 30:00

400 Meter Run

15 Burpees to 6" Target

10/20/2026

WEDENSDAY 261021

WORK CAPACITY:

AMRAP in 25 Minutes:

500/450 Meter Row

5 Wall Walks

15 Deadlifts (225/155)

20 V-Ups

75 Double Unders

10/19/2026

TUESDAY 261020

WORK CAPACITY:

3 Rounds For Time:

24 Wallballs (20/14)

4 Bar Muscle Ups

12 Front Squats (135/95)

4 Bar Muscle Ups

STRENGTH:

02 Pause Back Squat 4-4-4-3-3-3

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

http://www.crossfitvalor.com/

Alerts

Be the first to know and let us send you an email when CrossFit Valor posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.