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

Get ready for our most legendary year yet of community, competition, and chaos. Across 4 Fridays, beginning February 27, 2026 and ending March 20, 2026, we’ll do all CrossFit Open workouts in class — partner style. One of you competes while the other judges, counts reps, and brings the hype… then you switch. Everyone competes. Everyone contributes. And everyone is part of something bigger.  We will end the season with Friday Night Lights on March 20th, with a top secret special challenge, our famous crock pot war, and surprises. This year, we’re ditching old team captains and going full Crew Mode. What’s a Crew? Your Crew is a tight-knit group of 5–8 SRCF members who will compete together every week.Each Crew must include: at least 1 male at least 1 female at least 1 masters athlete (55+) Crews score points together each week — and stay tuned for weekly challenges...Read more

Every January, people swear this is the year everything changes. And then… life happens.Work gets busy. Motivation dips. The plan feels overwhelming. Sound familiar? That’s exactly why we created the New Year Reset Nutrition Challenge at Swift River CrossFit. This is not a detox.It’s not a crash diet.And it’s definitely not a “perfect or bust” program. It’s a reset — built for real humans with jobs, families, stress, and goals that go way beyond the scale. What This Challenge Is (and Why It Works) The New Year Reset is a habits-based nutrition challenge designed to help you: Eat better without obsessing Build consistency without burnout Feel stronger, more energized, and more confident without extremes Instead of handing you a rigid meal plan and wishing you luck, we focus on simple, repeatable habits that stack over time. The kind you can actually maintain in February… and March… and beyond. This is...Read more

Your fitness journey isn’t just about doing the same routines over and over again until youfinally get the results that you’re after. It’s about making sustained changes that lead to holisticpositive changes across your entire life. That’s where semi-private training in Conway, NewHampshire, and a little friendly competition make the difference. Competing with others doesn’tjust help you get into shape; it can have lasting benefits for your daily routine and overalllifestyle. Increase motivation and consistencyCompetition has a hidden side effect on your fitness routine, as well as on your everyday life. Ithelps to increase motivation and consistency. The fact that you will have to measure up againstsomeone else has the curious effect of pushing people to pursue excellence. After all, no onelikes to lose! This can subtly encourage you to train even when that nagging sense of “I justdon’t want to today” rears its ugly head. If you can maintain...Read more