Swift River CrossFit

Swift River CrossFit is forging functional fitness & community in the beautiful White Mountains of Conway, New Hampshire.

CLASS TIMES: Monday- Friday 5:30am- 6:30am 6:30am- 7:30am 7:30am- 8:30am 12:00pm- 1:00pm 4:30pm- 5:30pm 5:30pm- 6:30pm Saturday 8:00am- 9:00am 9:00am-10:00am PRICES: Unlimited Membership: $120/month 3x Per Week Membership: $105/month Drop In: $15 per class Punch Card: $120/10 classes *We offer a 20% discount for all police, fire, EMT's, military, teachers, and students*

CBS This Morning

It is NEVER too late to learn something new or become more fit 💕

TRACK STAR: At 103 years old, "Hurricane" Hawkins is breaking world records at the National Senior Games.


If you are looking for ways to keep your elementary school aged kids moving this summer, we have a few spots available in our Kids class 😁. We use age appropriate programming, a focus on learning to move well, and FUN 🌟. Our Kids class is held on Wednesday and Friday nights at 6:30pm. Kids can attend 1x per week ($35 per month) or 2x per week ($70 per month). Kids are welcome to try a class for free to see if they like it before joining. Message us for more information.

Summer is a great time for teen athletes (all teens actually) to build a base of strength and cardiovascular endurance. Announcing our Teen Titans Training Camp! 6 Weeks of age appropriate training to keep teens moving, and ready for fall sports...or mountain biking, rock climbing, fencing..anything!

Camp will meet on Tuesdays and Thursdays at 10:45am beginning July 9th, and ending August 15th. Message us for more info.

Strength training as injury prevention. Youth athletes who lift weights are less likely to sustain an injury in their chosen sport.

Summer is a great time to build strength and agility for fall sports. Stay tuned for info on our summer teens program, beginning the first week of July.

Let’s get one thing straight. Children CAN lift weights safely without fear of broken bones or stunted growth🥊
When you look at the research, there is actually a very LOW risk of injury to children who participate in weight training & the sport of weightlifting or powerlifting. This is often attributed to good coaching and qualified supervision. It may surprise you that the injury rates for young athletes participating in the sports of weightlifting and powerlifting are considerably lower than those of rugby, soccer and football!📝
One research study followed a group of competitive weightlifters (11-14 years old) over an entire year of training and competing. After a full year, there was not a single injury found that limited training or required professional medical attention. It was even safe for young athletes to find their 1 repetition maximum (1RM) without fear of injury (provided proper technique and supervision). The force an athlete sustains when performing a maximal strength test (such as a 1 RM squat) is actually less than what they would be exposed to on a daily basis in most other sports. Youth weight training also does NOT automatically cause growth plate fractures or stunt growth!🥊
In fact, lifting weights at a young age may even help reduce injury occurrence in other sports! Youth athletes who lift weights are less likely to sustain an injury in their chosen sport!📝
As long as an athlete is mature enough to accept coaching, adequately supervised, and prescribed correct weights and technique by their coach they can start lifting without fear of injury🙌🏼
To read more into youth weight training & see the backed research, check out the blog article linked in my bio📲
Shout out to @indralifts & her dad @dannelunk for being today’s post models🙏🏼

Happy Fathers Day to all of our amazing dads out there! 💕


“The only person you are destined to become is the person you decide to be.”
- Ralph Waldo Emerson

“Regularly learn and play new sports” - Greg Glassman. @bookandspoon looking like a #boss 💪💪. Thanks @tuckermanbrewing!
#kegtoss #tosslikeaboss #ladyboss #bosslady #strongasamother #srcf #swiftrivercrossfit #onestrongfamily #strongertogether #tuckermanbrewing

It’s #membermonday! This month’s spotlight is on Morgan Butters! She is strong and confident, and a great encourager of others. And that purple hair is unmistakable (and awesome). We asked Morgan a few questions and these were her answers.

What brought you to CrossFit?
I Heard of this CrossFit through some friends and clients it was intriguing but I wasn't ready for it. And I guess I didn't know much about it. Then last year I started doing some metcon workouts with Craig at Cranmore. And then trying to do them on my own just wasn't the same. Sharon sent me info about a beginner program and I was like what the heck I'll try it out. Now I think I'm almost addicted, not a bad thing.

What do you love about it here?
I love absolutely everything about it!!!! I tell people how awesome it is about it all the time. The coaching is amazing, the community of people are fantastic. It's a ass kicking!! It's pretty much my favorite thing!

How do I use your fitness outside of the gym? Let me give you a hug...... I think that it's giving me a little bit of confidence. I feel better of my physical self. It makes me motivated for the day. And I feel like a " boss" 🤣.. doesn't everyone?!?

A little known fact about you?
Hard to say, I tell people pretty much everything LOL but I'm a natural blond because you know this purple is so natural. Hmm .. I ran a marathon in Vegas once!

Thanks for being a part of our community Morgan!

Photo by Klementovich Photography

Happy Saturday!! We welcomed June with a fun partner tire flipping sledgehammer WOD, “Flippin’ Hammered!” Coach Bob instructed classes in tire flipping form and technique, and teams competed in a fun tire-flipping ladder to practice before the workout.

#hammertime #sledgehammerworkout #tireflips #crossfit #partnerworkout @ Swift River CrossFit

#tbt. Throw back to 2 of our original #strongkids, showing some great teamwork 💕💪🌟
#kidstrong #girlpower #srcf #swiftrivercrossfit #onestrongfamily #strongertogether #teamwork #tireflips

The 3 step ring row is a great exercise for so many reasons. When performed properly, it is an awesome shoulder warmup, and it helps to build strength and positional awareness that will transfer to the pull-up.

Coach Bob showing the amazing Rita how it works.

“What if I fail? Oh but my darling, what if you fly?” -Erin Hanson

Personal growth sometimes means we have to face our fears and the possibility of failure.

Life is too short to stay in the comfort zone. Let’s fly!

Photo by Klementovich Photography

This past Saturday was our fourth year as as an official host location for The Murph Challenge. This was our biggest event to date, with 60 people participating. As a gym, we make ZERO dollars on our event. We pay to be a host, and we encourage our members to officially register so the financial focus can remain on Lt Murphy’s non-profit organization. Supporting a cause is important to us, and The Lt Michael Murphy Foundation is one of ours. (I will note that we also support many local charities with donations throughout the year, and we hold a memorial fundraiser in the fall, where the donations stay local).

Hero WODs (workout of the day) are unique to the culture of CrossFit. No other training methodology that I am aware of, memorializes heroes who made the ultimate sacrifice in the way that CrossFit does. The workouts are designed to be a challenging test of fortitude.

Hero WODs allow us all to show a symbolic gesture of our support and gratitude to their namesake. We collectively help carry the flame that keeps their memory alive and we renew our gratitude for their sacrifice.

Honoring Lt Murphy and all of our fallen heroes in this way is an incredibly powerful, and moving tribute to their sacrifices. May we never forget what they have given for our freedom.

With respect and gratitude, we honor those who gave everything for our freedom. Never forget.

[05/25/19]   We will be closed on Monday, in observance of Memorial Day.

Little eyes are always watching 💕. #srcf #swiftrivercrossfit #strongertogether #northconwaynh #conway #onestrongfamily @ Swift River CrossFit


What is CrossFit?

CrossFit just posted a great landing page that very eloquently explains what CrossFit is. We are proud to be part of this fitness and lifestyle movement.

“CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance.”

Note: We are not a franchise. All CrossFit gyms are independently owned and operated, following CrossFit’s methodologies. We are happy to be a local business.

crossfit.com CrossFit is a fitness program and lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit training can be used to accomplish any goal, from weight loss to improved health to top performance. The program works for people at any level of fitness.

#tbt our very first Murph event back in 2015. Shout outs to pictured Founders, Karli, Ryan and Rita 💕. #srcf #swiftrivercrossfit #thankful #conwaynh #northconwaynh #strongertogether #onestrongfamily @ Swift River CrossFit

Coach demonstrating an awesome vertical shin for the deadlift. This movement is all about creating straight lines. We have tons of tricks up our sleeves to help you get those shins in line 🤩🌟⚡️#srcf #swiftrivercrossfit #strongertogether #conwaynh #northconwaynh

What exactly IS CrossFit?
Short answer: Highly Effective.

Long answer:
CrossFit uses constantly varied functional movement (those that mirror the way we need to move in real life as humans), performed at high intensity. The goal is increased strength and improved health over the course of your life.

It sounds complicated and scary. It’s not. There is something here for everyone.

In every single class your coach will explain the workout, demonstrate the movements, lead you through a warm-up, and Coach you through the workout. We spend time teaching (so you can learn the movements) coaching (to help you improve your movement) and encouraging (cuz who doesn’t like encouragement 😁). And we use a digital platform to help you see your progress over time.

Our beginners program puts you 1:1 with a certified trainer, so we can focus on your individual needs when it comes to movement and lifting safely.

Message us to try a free class, or send us your questions. We are happy to help.

Our goals often lie at the edge of our comfort zone.
#crossfit #conway #northconway #fitness #womenwholift #strongwomenlifteachotherup

Group Classes | Nutrition | Personal Training

We live in nature’s playground! Tons of our members do CrossFit to be stronger and move better during their pursuits outside of the gym.

Why not maximize your gym time by using movements that are similar to the way we move in real life? That’s the foundation our training is built on.

Personal training, nutrition coaching and beginner options are available.

Photos by Joe Klementovich

Our friends at Mt. Washington Aikido are offering beginner friendly classes the first Tuesday night of each month. Solid group of people.

Mt. Washington Aikido is devoting the second half of 2019 to beginners and basics.

We’d like to invite new folks to our classes on the First Tuesday of the month (you’re actually welcome anytime, but we will focus on beginning skills in particular on these days).

Maybe you’re looking for a new physical activity? Always wanted to try a martial art? Maybe you’re looking for something to complement other physical activities you already practice?

We’re offering new students 3 free classes to get their feet wet and experience what Aikido can offer them.

Any questions, please ask by messaging us here or contacting Sensei Jack Henry.

Dates are: June 4, July 2, Aug 6, Sept 3, Oct 1, Nov 5, Dec 3.

We look forward to seeing you and introducing you to Aikido!

You CAN be in the best shape of your life in your 40’s (and beyond). We have seen it first hand in our own gym, and experienced it first hand ourselves.

It takes hard work and commitment. We are here to help.

Photos by Klementovich Photography

Every day our certified CrossFit Trainers work with all of our members. To make sure they are lifting safely, moving well and progressing.

If you want to Jumpstart your fitness, message us about our beginner friendly PT Jumpstart program.

Photo by Klementovich Photography

Happy Mother’s Day to all of the strong moms out there 💕💪.

#tbt. Two of our original Strong Teens 💪💪.

Every day, our coaches work with you to help you on your way to a fitter lifestyle 💪💪

They also help develop proper form, help you choose the right weight, and help you scale the things you may not be able to do YET.

Just. Keep. Moving.

The secret to aging well....keep learning, keep doing the things, keep challenging yourself and above all, keep moving.

#tbt. That time we were sick of winter and brought the tires indoors 💪

Mt. Washington Aikido

Our friends Mt. Washington Aikido are launching a FREE class for veterans and first responders. Please help spread the word.

Attention Veterans and First Responders: We are looking to start a regularly scheduled FREE class for Veterans and First Responders 1-2 times per month. Somewhat different than a normal Aikido class, this class aims to develop ways to cope with various conflicts, both physical and verbal that many of us deal with on a daily basis, but which can be heightened due to military and public safety jobs' stress levels, all in a safe space. Please share this with your fellow veterans and first responders and for those interested, feel free to contact us here on Facebook.


Why Every Youth Athlete Needs Strength Training - Crossover Symmetry

Injury prevention is the #1 reason that young athletes need strength training.

“If you’ve got a young athlete, they need to be strength training.

Not to be a starter, or get a scholarship, or they have to be good at what they do— their motivation should drive those desires.

But just as you promote healthy food choices, and safe equipment options, a strength and conditioning program is necessary for a young athlete’s safety and longevity as an active person.”

Great blog post from Crossover Symmetry about the importance of strength training for injury prevention in kids sports.

In our Kids Class and Middle School Class at Swift River CrossFit, we focus on creating safe movement patterns and age appropriate strength building. And fun!

Message us more information on our programs for kids and teens.

blog.crossoversymmetry.com Most think strength training is only about performance! But it's also one of the most important things you can do to catestrophic injuries.

Gold! Or they might just be hungry after 7 minutes of synchronized bar facing burpees 😂. Congrats to all of our teams who went to #festivusgames today! Bob and Julie took first in the masters division, Mimi and John took 3rd in masters and Sean and Suzie took 2nd in intermediate. Way to get after it Swift River 💪🔥🌟
#coupleswholifttogetherstaytogether #strongertogether #festivusgames #festivusfortherestofus #srcf #swiftrivercrossfit #onestrongfamily

[04/26/19]   We will be closed tomorrow, Saturday April 27 due to Festivus Games. We have posted an at home workout for our members in Sugar WOD.

This kiddo has been working REALLY hard to learn to climb the rope! We are really proud of her determination!

During the process, other, more subtle lessons are being reinforced
✅ goal setting
✅ persistence
✅ coordination
✅ grit
That her hard work can lead to success💕.

Do you ever want to turn everything off, walk into the gym and knock out a great workout?

We got you covered. Everything is programmed for you, from warm up to cool down and our certified trainers will help you stay focused and motivated.

We have a great beginners program to help you get started on day one! Check out our PT Jumpstart program at


Photo by Klementovich Photography

Looking for something new?

Looking to enjoy exercise again?

Looking to keep up with the kids?

Looking for more energy?

Looking to feel stronger for your spring and summer outdoor plans?

We got you.

Message us for a free consultation to talk about how we can help you achieve your goals.

Photo by Klementovich Photography

[04/08/19]   Due to the weather, our evening classes are cancelled. 4/8/19

You know what they say about couples who WOD together. 💪💪 @uproutelife #dynamicduo#teamwork#coupleswholifttogetherstaytogether #strongertogether #srcf #swiftrivercrossfit

This month’s member spotlight is Ryan Mahan! Ryan has been filling our afternoons with laughs and songs and noise since the very beginning of Swift River CrossFit, as one of our Founding members. He brings a whole lot of positive energy with him to the gym and is a great support to our community. We asked Ryan a few questions about being a member.

What brought you to Swift River Crossfit?

"My high school coach has always been a fitness nut & friend since my playing days. Coach Ernie called and invited me for a workout at Crossift Beacon in Portland and I went, "You'll love it Ryan," and he was right. That said, I was pretty nervous. Frankly, I was in lousy shape. I posted on social media of the fun workout and that same night a friend told me Swift River CrossFit was opening and she gave me a phone number. The call to Paul was the best call of my adult life."

What do you love about SRCF?

"The physical benefits are just damned evident. I currently lift 160% - 175% more than when I played college football. Moreover, I'm not spending time that I don't have designing workouts and figuring our what body part to hit on that day. Every day is new and I never get bored. The coaches have you learning and improving daily, weekly, monthly. MOSTLY the coaches know my abilities, my limitations, and they pay attention. ALL THE COACHES PAY ATTENTION and I have truly enjoyed feeling like an athlete again in a team environment who can improve. Coaches at SRCF care about you, your health, and your mobility. For the modern man who is stuck behind a computer M-F, the mental benefits are evident as well. I am a happier human being for taking 1 hour out of my day to sweat, laugh, and improve. I'm a better person after a workout. I have more to give others."

How do you use your fitness outside of the gym?

"I thought I was going to have to retire from whitewater paddling at one point: my flexibility and belly were preventing my roll. You can't roll, you can't boat. Simple fact. I'm back in the game now and not looking back. Another benefit is a social life outside the gym that has developed. My gym buddies have become some of my best friends. You don't really know a person until you see them struggle, and yes, some days we struggle...lots. The community has also motivated me to lose weight and be more mindful of nutrition. I'm 20 lbs lighter than when I started this ride nearly three years ago. I thought I would just hop back in the gym and the pounds would disappear. Not the case. It takes both exercise and adequate nutrition."

4. Little know fact about me --

"I write poetry AND love to dead lift. BIG LOVE TO ALL THE COACHES AND ATHLETES AT SRCF. I'M-A-LIFER!"

Gym photo by Klementovich Photography

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64 Hobbs St.
Conway, NH

Opening Hours

Monday 05:30 - 18:30
Tuesday 05:30 - 18:30
Wednesday 05:30 - 18:30
Thursday 05:30 - 18:30
Friday 05:30 - 18:30
Saturday 08:00 - 10:00
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Choice Center for Movement Choice Center for Movement
45 Washington Street
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Program provides: aerobics, small weight training, yoga, flexibility, balance & Stress Reduction. Big calorie burner & fun!