Nate (Owner)
About me:
I grew up in Denver, Colorado and after finishing high school and some college, I decided to join the Navy and was a Corpsman (Medic) from 2008-2014. While I was on my last deployment I had the opportunity to learn and train with Brandon Millsaps who at the time owned Sport of Fitness CrossFit. He offered me a job to be a trainer at his gym after I got out of the Navy. In 2014 I moved from Jacksonville, NC to Columbia, SC to manage his gym. Three years later, in June of 2017, I had the opportunity to make a long time dream come true and own my own affiliate, CrossFit Valor.
How I got started in CrossFit:
When I was stationed in Guam, my boss knew that I liked to run with them in the morning, so he asked if I wanted to try out this thing called CrossFit. We did a knock off version of “Filthy Fifty” and completely butchered the workout. We broke it into sets and it probably took over an hour to complete the workout. I was sore for over a week and it took me a week and a half to get back in the gym, but I was hooked. For the next couple years working overseas, everything revolved around learning as much as I could about CrossFit. I studied the different movements and taught myself the olympic lifts from the CrossFit Journal and whatever was available on YouTube. Unfortunately back in 2009, there was not a lot of tutorials on YouTube and there was not a CrossFit gym on the island.
What I like most about CrossFit:
The thing I like most about CrossFit is the constant challenge each day and you are always striving to to be better version of yourself. There is always something you can work on or get better at. From air squats, olympic lifting, nutrition, and recovery, there is always something you can do to better yourself.
Another awesome part about CrossFit is that it builds peoples’ confidence and that “want to better yourself” mentality starts to bleed into your everyday life. Our members start walking around with their heads a little higher, taking on new projects at work, pushing themselves in their jobs, and start to strive to have better relationships with everyone in their personal life and in the gym.
My favorite WOD is… Anything that makes me push myself to do something that I didn’t think I was capable of.
My least favorite WOD is… “Eva”. Although I have recently found a place in my heart for this horrific benchmark workout.
Certifications:
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
CrossFit Gymnastics
USA Weightlifting Level 1
Jen
About Me:
I was a military kid growing up, and had the amazing opportunity to live across 3 continents while my father was active duty. Teaching has always been my calling, so after I graduated high school in Okinawa, Japan, I moved to my home state of Texas to get my degree in education at Sam Houston State University. In 2008, I made the decision to move to South Carolina to be closer to my forever-moving family, started my teaching career, and I have been here ever since.
How did you got started in CrossFit?
I was very active growing up and played multiple sports. When college was over I had to figure out “how to workout” at a gym. I signed up at Gold’s Gym and would do lots of cardio (boring), get on some weight machines, and got into the group fitness classes. Eventually my desire to help others in fitness grew, so I started to work on my personal training and group fitness certifications. During this process in 2010, one of my best friends from college told me I should try out CrossFit. She managed a gym and was a personal trainer, so I trusted she found something good. I had never heard of CrossFit before so I didn’t know what to expect. My first workout was Fight Gone Bad with burpees, since there were no rowers available. It was the hardest workout I had ever done in my life up to that point...and I absolutely loved it! I signed up that day and have never looked back. Eight months into CrossFit, and I was completely hooked. I wanted to share my love for CrossFit, so I went to my CF Level 1 course in 2011 to become a coach.
What you like most about CrossFit?
I love that the workouts are challenging and I feel a huge sense of accomplishment each day. I never imagined I’d be doing all the things I can do now from doing pull-ups to lifting heavy weights on a barbell. CrossFit has given me more confidence and made me a stronger person both physically and mentally. Above all else, I love the community. It doesn’t matter where we are from, where we work, or who we are; we have formed this indescribable bond through working out together, learning from each other, and encouraging one another. That bond brings out the best in us. The community we have formed is the reason why I show up each day. These are my people. This is my happy place.
My favorite WOD is… DT or anything with heavy deadlifts.
My least favorite WOD is… Angie and most running workouts...even though I want to like running so badly.
Certifications:
CrossFit Level 1 Trainer
CrossFit Level 2 Tranier
CrossFit Gymnastics
USA Weightlifting Level 1
Percision Nutrition Level 1 Coach
CrossFit Nutrition
John B
About me:
I grew up in the small town of Summerton, SC. My parents kept me busy and active, which led me to playing every sport I could sign up for. I eventually settled for football, basketball, and baseball. After graduating high school, I decided to attend Clemson University, where I earned a Bachelors of Science degree in Chemistry. Growing up, I have always had a passion for the sciences. I was always curious about how the body works and why certain diseases advanced the way they did. My passion for the sciences led me into Cancer research, where I earned a Masters of Science degree in Biology with an emphasis in Cancer Biology from the University of South Carolina. My ultimate goal is to help others and contribute to the development of safe and effective methods to prevent, detect, diagnose, treat, and ultimately, cure the many diseases we call cancer.
How I got started in CrossFit:
After finishing T-25 for the fifth time and looking in the mirror and not being satisfied at what I was seeing. This drove me to wanting to try something new and something different. I had seen a number of postings/articles about CrossFit and it was also a fitness regime on the rise at the time and it sparked my interest. So I said to myself, “Why Not give it a shot”. My first workout was Helen. It was one of the most challenging workouts I had ever done at the time and it felt like I would never finish. When I finally completed the three rounds for time, I said to myself this is what I need and I’m “ALL IN.” The very next day I signed up and the rest is history.
What I like most about CrossFit:
It is the combination of lifestyle, community, and exercise regime that helps you get fit. To me CrossFit is more than a lifestyle, it is transformative. It transforms your mind, body and soul. It constantly challenges your mental capacity to either give up or to push to get better. In conjunction with the proper mentality and focus, CrossFit transforms the body with proper nutrition and body maintenance. It is also good for the soul, because it’s an hour out of the day where you can focus and be in zone and not worry about any issues or problems you are currently dealing with.
The community aspect of CrossFit is phenomenal. It offers a unique form of camaraderie that is powerful, where class members cheer and encourage each other until the last person is finish. The community is so diverse because ages range from 10 to 70 years old and you will see each and every person pour their hearts and souls into every workout.
One of the things I love most about CrossFit is its exercise regime. It is very diverse and challenging. Also, the workouts and movements are scalable. No matter the age or experience, the movements can be broken down to help individuals maximize their workout. Lastly, Crossfit brings out the competitor in all us and it constantly keeps you on the grind working on strengths and weaknesses.
My favorite WOD is… “Helen,” This was my very first introduction to Crossfit and when I see this workout, I lay it all on the line to try to beat my personal best. And I am always down for some deadlifts.
My least favorite WOD is… “Hmmm”. I kind of enjoy suffering through all of them. Lol
Certifications:
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
Zak
About me:
While growing up as an Air Force brat, I was involved in sports, but I was the heavy kid who was a goalkeeper because running made me wheeze. In college, I attempted to get into both nursing and PTA school. Neither worked out so I ended up with a degree in anatomy, which helped when I got my personal training certification through the NSCA. While firefighting in TN, I got my CrossFit Lvl 1 in 2015. I've done program design and instruction for 1-on-1 personal training, group training (CrossFit), Olympic and strength training as well as conditioning for competitive gymnasts.
How I got started in CrossFit:
My start in CrossFit began in college when me and a friend of mine and I got bored of doing bench press and curls everyday. We would do our normal meathead lifts and then follow up with whatever the CrossFit HQ workout was for that day.
What I like most about CrossFit:
The community and the way the workouts prepare me physically and mentally to perform my job.
My least favorite WOD is…
" Elizabeth”
My least favorite WOD is Running...
Just running
Certifications:
CrossFit Level 1 Trainer
Arieal
About me:
I’m originally from Northern California, but moved to South Carolina in 2015. I am married to my best friend and we have a wonderful sweet baby boy. I have always been active and enjoyed different types of fitness. I love working with people and helping them become successful.
How I got started in CrossFit:
I stepped into my first CrossFit gym back in 2015. The workout was overhead squats and I remember feeling super intimidated. The fact that I was to squat holding a barbell overhead was crazy to me. I fell in love with the sport after that workout because I did something I never thought I could do. CrossFit is an amazing sport that will humble and challenge you. It’s the best feeling to do this every day.
What I like most about CrossFit:
There are so many things I love about CrossFit. The community environment is one of the best parts because you meet different people, get to know them/their families, and sweat along aside each-other through the grueling workouts. You don’t have to figure out what you will be doing that day, so you show up and do the work. Last thing is the mental and physical challenge of CrossFit. You will be pushed and it’s the best feeling.
My favorite WOD is…
“Cindy” because I enjoy long work outs that I just focus on grinding through.
My least favorite WOD is…
Fran. I despise thrusters.
Certifications:
CrossFit Level 1 Trainer
Becky
About Me:
I am originally from Pittsburgh, Pennsylvania and moved to South Carolina in 2016. I am married and have 2 beautiful daughters. Mia 12 and Peyton 9. I love playing sports, especially softball. I am a Division II All American Athlete, with a Masters in Sports Management.
How I got started in CrossFit:
About 2 years after having my second daughter, I tried to start working out on my own. That obviously didn’t work. Me and Shaun T were not on the same page! Lol. My husband came to me and mentioned CrossFit and told me to go and give it a try. So obviously I went to my first class, fell in love with it and never looked back!
What I like most about CrossFit:
I am a very competitive person (just ask my husband.) So, to be able to go and get the push that I need from others is exactly what I love. There is always something to work on and get better at, which humbles you and drives you to become a better athlete. There is not one person there that wants you to fail. This community is like no other. You get the best out of yourself every time you walk in that door.
My favorite movements are:
Power Cleans and Bar Muscle-ups
My least favorite movement:
BURPEES and Walk Walks…..Just no!
My favorite WOD is:
Isabel…..Love barbell movements!
Certifications:
CrossFit Level 1 Trainer
Brittany
About me:
Little bit about myself, I am 34, married for 9 years and have an 8-year-old daughter named Emma. Outside of Coaching I work at an Elementary school as a bookkeeper and support my daughter with her love for cheerleading along with hanging out with friends!
How I got started in CrossFit:
I started CrossFit near the end of 2014. A coworker brought me to try it out and I immediately quit Golds Gym!!
What I like most about CrossFit:
I love CrossFit’s constant push to be better in a workout, as a person, and as a community. I could hate a movement or workout programmed, yet the people and energy I’m surrounded by everyday pushes me to show up and be better. Every workout programmed at Valor is so intentional, working every part of the body and I knew that this was something I couldn’t get on my own at a globo type gym. I love that you get 1 hour to “do you” and it is truly one of the best hour of my day!
My favorite movements are:
Cleans and Snatches
My least favorite movement:
Wall Balls, gross
My favorite benchmark WOD:
“Mary”
AMRAP in 20 minutes of:
5 handstand push ups
10 pistols
15 pull ups
Certifications:
CrossFit Level 1 Trainer
Regina
About me:
I’m originally from New Jersey but have lived in Columbia, SC for most of my life. I was an active kid, played soccer, cheerleading, gymnastics, and swim. In high school, I was in marching band (which I consider a sport). I’m currently getting my undergraduate degree in exercise science and a minor in business. I want to help people become confident with who they are and see how strong they are! One of my favorite things is seeing someone grow in the gym and as a person. I love all things CrossFit and want to share my passions with everyone!
How I got started into CrossFit:
My mom introduced me into when I was 13. I fell in love with CrossFit after the first workout. Everyday it’s something new and exciting. Since marching band kept me busy from July-November, I only doing it on and off for a while. I’ve only been consistent with CrossFit since December 2019. I did CrossFit workouts in my garage all during covid, but missed the gym community.
What I like most about CrossFit:
I love the confidence it gives me. Before CrossFit, I was a completely different person. I love the community around CrossFit and their goals; functional fitness forever. Everyone cheers you on during the workouts and the energy is like no other. CrossFit sets you up to live a heathy life style when you are older and I also love how it’s infinitely scalable, anyone can do it!
My favorite WOD is:
I really loved 21.1 and 22.2, I could do those workouts all day!
My least favorite WOD is:
Any workout that is just running
Certifications:
CrossFit Level 1 Trainer
Daniel
About Me:
I grew up playing competitive sports (soccer, wrestling, swimming, cross country, and volleyball) and love to maintain an active lifestyle outdoors. My wife and I are originally from Denver, CO where I started my military career in 2012. Since then, we’ve moved and travelled to multiple states and countries and love traveling. These days, I love staying active with my son and taking him fishing and camping.
How I got started in CrossFit:
Back in 2009, after herniating a disk in my lower back from squatting on my own, I adopted CrossFit methodologies when I was exposed to their online community involving videos, tutorials, and journals. I saw the results, fell in love immediately, and found my first box in 2010. Throughout my military career of moving around, I’ve joined boxes wherever I went and eventually got Level 1 certified in 2014. After about 5 years of training with units and working with individuals, I got my Level 2 certification in 2019. At that time, I started to develop as a coach at my local box before moving to here to Columbia.
What I like most about CrossFit:
My initial passion and continual draw towards CrossFit has been the communal approach to fitness. That said, I’ve come to love CrossFit for 3 main reasons: 1) its focus on virtuosity (doing the ordinary extraordinarily well - the attention to detail in developing healthy movement patterns for life), 2) its practicality (I can maintain top tier fitness for life and work in just 1-hour per day, 4-5 days a week), and 3) its functionality (the functional movements translate directly in into my life, athletic pursuits, and the demands of work).
My favorite WOD is…
Fran. I love the burn.
My least favorite WOD is…
Anything with Wall Balls or the Assault Bike.
Certifications:
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
Nick
About me:
I am originally from New Orleans, Louisiana but landed in South Carolina after my father retired from the military. I first began to get physically active in high school where I wrestled for three years. Afterwards, I attended the University of South Carolina and graduated in 2020 with a Bachelors of Arts in Political Science. Over the years, I gravitated towards healthcare and sales; I enjoyed both providing care for others, and helping others overcome obstacles to achieve our shared goals. I spent four years as a caregiver for seniors and three years assisting families find a new home for their aging parents. I plan on returning to school soon to become a registered nurse and continue my journey in the healthcare industry. During my spare time I enjoy reading, running, watching the news, and spending time with friends.
How I got started in CrossFit:
After I finished wrestling in highschool, I so dearly missed the novel experience that wrestling was for me physically and mentally. There was something about pushing my physical and mental limits with another group of people that I did not realize I enjoyed so much until it was over. However, I came to terms with it being a past season in my life and resorted to working out alone at my local gym for a number of years. I struggled to stay accountable to myself and had absolutely no idea what I was doing in the gym when I went. I expressed my desire for group fitness to a friend and he mentioned Crossfit. I had never heard of Crossfit, but he said, "Oh. You would love it." I eventually found myself in a Crossfit gym and I indeed loved it. It was exactly what I had been seeking for the past couple of years and I wish I would have started sooner.
What I like most about CrossFit:
What I enjoy about Crossfit is this idea of doing the hard task of pushing my perceived physical and mental limits with other people, for one hour, everyday. I love being pushed by someone else to get another rep in when I want to quit and pushing others to do the same.That magical push is so special and a joy to see. However, what I enjoy the most about Crossfit is how the values of the sport we hold dearly such as discipline and consistency, have snuck into other areas of my life over the years and began to challenge me there. I am a very competitive individual and I dislike the feeling of finishing a workout and knowing that I did not post the best score that I could have. I learned very quickly in this sport that my performance during a workout, a vast majority of the time, was a reflection of the health of other areas of my life. Crossfit has pushed me to embark on this new journey of discovering what It means to prioritize wellness in all areas of my life like nothing else has.
My Favorite WOD is: Karen. I love wallballs!
My least favorite WOD is: Fran. Or anything with a thruster.
Certifications:
CrossFit Level 1 Trainer
