At Swarm we offer both CrossFit and non CrossFit classes,
Expand the programs listed below to check out what each program is about and determine which is right for you.
What is CrossFit?
Our program is designed for scalability and applies equally well to all individuals regardless of age or fitness level. By varying the load and intensity, we start you at a level appropriate to your fitness and experience. With commitment and hard work you will achieve greater general fitness and a high degree of athleticism. We take an old-school approach emphasizing fundamental, functional movements with proper technique. You will learn and get fit with ever-changing workouts that combine bodyweight exercises, weightlifting, and a huge variety of high-intensity drills that combine cardio and strength challenges at the appropriate level for each person. The stimulus provided is always varied and the results are dramatic. The atmosphere is one of support and camaraderie to anyone willing to put in the work.
Our idea on training is typically against the norm, which makes our workouts fun and different. Workouts are most often completed within group classes. We provide you with the attention from the trainer that is necessary for your safety and success. You will be challenged both mentally and physically in your workouts but will find a great sense of camaraderie with those you are working with.
We believe in training for life and not one specific thing. Training for life means that we have to be prepared for the unknown and even unknowable. Our workouts involve exercises that mimic everyday movements so that you can become stronger and more efficient in day to day activities.
We want to provide you with reaching your potential, which is typically far more than you ever thought you could achieve. Providing you with an encouraging and friendly environment will help to build the CrossFit community in Westfield, Southwick, West Springfield, Springfield, Agawam, and surrounding towns, and enable more people to reach their goals whatever they may be.
BEx Training (Body Express) is a bootcamp-style Class that focuses on metabolic conditioning and its fat burning effects. This conditioning-based class involves lots of running, rowing, dumbbells, plyometrics, rings, medicine balls and kettlebells. No experience or skill level is required , just the desire to sweat and work hard.
Class time is around 30 minutes
WHO IS BEx FOR?
- This class is perfect for those looking to build a base level of fitness
- Those who like a good sweat, like working out in a group, and want simple yet challenging workouts
- This is similar to a bootcamp, however, the focus will still be on functional movements to help enhance your ability to perform day-to-day tasks
- All movements can be scaled. This means we can simplify movements, decrease the load or intensity if needed. ALL LEVELS ARE WELCOME !
No membership required!
All fitness levels are welcomed. No weights will be used.
This is a cardio fitness class (think jumping jacks, squats, planks, burpees, kickboxing/punching, etc) that is choreographed to music.
The instructor will show modifications throughout and it’s just about having fun and doing whatever you can do!
This is the perfect compliment to any existing fitness training program or for beginners to help build up your cardio endurance while working on your agility, coordination, speed and balance.
Don’t be afraid to try something new!!
CrossFit Competion Level
CrossFit Swarm Competition Level Training
This level of training is comprised of CrossFit Swarm members that train and compete in the sport of CrossFit, Strongman, Power and Olympic Weightlifting. Our goal is to increase strength, skill, and work capacity in an attempt to achieve an exclusive goal of being the best. This goal often includes, competing in the sport of fitness at local competitions and increased placing in the CrossFit Games Open or Regionals.
Requirements to participate in Competition Level Training are first and foremost to always be an ambassador of the sport and CrossFit Swarm. You must be able to dedicate five days a week at least 2 hours a day to your development and training, often motivating yourself and other teammates to push through. At a minimum, one of these five days is spent doing the workouts during regular class times with the main classes. You will need to have good body awareness and know when it is time to stop and when it is time to push harder, this is not win at all costs, we all want to go home healthy. Self awareness aside here is a list of Standards that must first be met before anyone is allowed to join this level of training. Finally, all competition level training is managed by Coach Paul. Regular check-ins and coaching with him regarding training are required and all competition level members follow the same programming.
Strict Pull-ups x5
Strict Toes to Bars x5
Pistols x10 (alt 5 ea side)
Strict Ring Dips x5
Chest to Bars x5
Muscle Ups x1 (Female/Masters N/A)
Strict Handstand Push-Ups x5
Rope Climb x1 (15’)
500m row under (M 2:00/F 2:20)
1000m row under (M 4:00/F 4:40)
18/14 Cal Row in 1 min
Clean and Jerk (More then your Body Weight)
Squat Snatch (M 135/F 95, Masters M 115/F 75)
Overhead Squat (M 135/F 95, Masters M 115/F 75)
Deadlift (M 2x/F 1.5x Body Weight)
Must be able to RX all the Girl WODs (excepting the Muscle-Up ones)
One of the best ways to jumpstart your fitness routine is Personal Training.
These sessions are scheduled around your availability so there is limited impact on your daily routine. Our Coaches can specifically target and develop an individualized program that will help you reach whatever goals you may have set for yourself. One of the most important pieces of any fitness program is longevity. 87% of people that start a program will end up quitting after the 1st 30 days. Whether it is because of injury or boredom, those are two results that our Coaches won’t let happen.
For those of you who have been sedentary for an extended period of time, a program that is customized to your specific needs is the most efficient and safe way to get you back into a fitness routine. Our Trainers will focus on specific mobility limitations that can greatly increase the quality of life outside the gym for our clients. These individual sessions will give our Coaches the opportunity to assess what imbalances are present and address these before adding any type of intensity. These sessions can be scheduled around your availability which is convenient for those who have a busy home and work schedule.