Most people famously set a New Year’s resolution in January, then try to stick with it. Equally asfamously, many of these resolutions fail because while the intentions behind them were good, thelifestyle around them wasn’t conducive to success. By March, however, most of us have takenstock of what went wrong with our resolutions and are much more committed to making achange. Incidentally, spring is the perfect time for change if your goal is improved fitnessthroughout the year. Several key factors line up perfectly by March that simply weren’t presentwhen intentions were set in late December or early January. The Ability To Use It As A Second ChanceMarch is highly associated with spring and with the concept of new beginnings. It also,importantly, isn’t tied up with any major food-related holidays or high-stakes social expectations.It’s generally easier in March to set upon making a lifestyle change due to psychologicalpriming, the theme of...Read more

Feeling strong in the gym is one thing. Feeling confident and prepared in the real world is another. That’s exactly why we’re launching our 6 Week Women’s Self Defense Program at Swift River CrossFit. This course is designed specifically for women who want to build real-world awareness, confidence, and practical self-defense skills in a supportive environment. And the best part? You don’t need any experience with martial arts, combat sports, or self-defense training. This program is 100% beginner friendly. Why Self Defense Training Matters Most people think self-defense means fighting. It doesn’t. The first and most important skill is awareness. Learning how to read situations, recognize danger early, and position yourself to avoid problems entirely is one of the most powerful skills you can develop. But if avoidance isn’t possible, knowing how to respond quickly and effectively can make a huge difference. Self-defense training helps you: Stay calm under pressure...Read more

Every year at Swift River CrossFit, one event brings the entire community together for a day of sweat, teamwork, and unforgettable energy. That event is Swolemates. And this year marks something special — our 9th annual Swolemates competition, celebrating the founding of Swift River CrossFit on February 14th, 2015. What started as a fun in-house competition has grown into one of the most anticipated events of the year. If you’ve been here for one before, you know exactly what we mean. If you haven’t… you’re about to find out. Mark your calendar: Swolemates 2026📅 Saturday, April 11, 2026 This is more than just a competition. It’s a celebration of the community that makes Swift River CrossFit what it is. What Is Swolemates? Swolemates is our annual in-house partner competition, designed to bring members together for a day of fun, challenge, and camaraderie. It’s a chance to: Push yourself in a...Read more

GOAL: “In Competition” Training focused on supporting competition and avoiding interference in movement patterns. PHASE CONTEXT & INTENT The competition phase is training that helps athletes maintain a high level of fitness during competition but tries to avoid movement pattern overuse & always considers the competing athletes in the class notes. There are two stages of the competition phase: 1. The Open. Training during the Open will have a lot of focus and care on Thursday, Friday & Monday. Our goal is to help keep the gym running during the open with good workouts but also help athletes who are focusing on the open to have workouts that won’t interfere with the Open workouts. 2. The Quarter Finals. Training after the Open will be much like a transition phase however when we approach the quarter finals week we will be mindful of certain movements and avoid excessively stressful workouts. This phase is about...Read more

Dates: February 2 – March 29Duration: 8 WeeksFrequency: 3 Sessions per WeekGoal: PR your 5,000m row (yes… all 5,000 meters of it 😅) What Is “PR Your 5K Row”? This is an 8-week aerobic focus cycle built to make your engine stronger, your pacing smarter, and your rowing more efficient — so when it’s time to test your 5K, you don’t panic at 1,200m. You’ll build: Stronger aerobic capacity Better pacing awareness Consistent power output Technique that holds up under fatigue This isn’t random cardio. It’s structured, progressive training with a clear finish line: a faster 5K row. Who Is This For? This cycle is a great fit if: You want to improve your conditioning without complex skills You like having a measurable goal You’re newer and want to learn how to pace properly You’re experienced and chasing a legit 5K PR You’ve ever gone out way too hot and spent 3K questioning your life...Read more