What are the opening hours?

Monday 5am - 10am 5pm - 7:30pm Tuesday 5am - 10am 5pm - 7:30pm Wednesday 5am - 10am 5pm - 7:30pm Thursday 5am - 10am 4pm - 7:30pm Friday 5am - 10am 4pm - 7:30pm Saturday 7am - 12:30pm Sunday 9am - 11am

Seaward CrossFit

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Seaward CrossFit

YOU’RE STRONGER THAN YOU KNOW
We’re Seaward CrossFit, and we believe everyone has the strength t
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YOU’RE STRONGER THAN YOU KNOW
We’re Seaward CrossFit, and we believe everyone has the strength to do things they never thought possible. We are a community of like-minded people who know we are stronger together. With courage, commitment, and relentless optimism we encourage each other to go further and grow stronger every day. We help friends of all abilities find their hidden strengths and celebrate their achievements. Within our four walls, and throughout our Sarasota community, we’re dedicated to bringing out the best in everyone.

12/25/2025

Merry Christmas!

12/22/2025

Coach Jen’s CrossFit journey began in 2019, when she set out to build strength for her new career in firefighting. What started as a way to improve her physical readiness quickly became something much more. “I was hooked instantly,” she says. In 2023, she dropped into Seaward and never looked back.

As both a firefighter and a coach, Jen knows firsthand how valuable mental and physical grit can be. “CrossFit teaches you to push through the ‘suck,’” she explains. “That mindset translates straight to the job. When things get uncomfortable, I know my body can handle it because I’ve trained that way.”

In the gym, Jen brings that same resilience and focus to every class she leads. She loves watching members surprise themselves. Whether it’s hitting a lift they didn’t think was possible or finishing a workout that felt out of reach. “I hope people leave feeling capable and proud of what their body can do,” she says.

Her coaching philosophy centers on perseverance and trust in the process. “Don’t shy away from hard days,” she advises. “The work that feels the toughest usually teaches you the most. Keep showing up and trust that the effort adds up, even when it doesn’t feel like it yet. You can do hard things—you’re stronger than you know.”

When it comes to her own training, Jen loves anything that builds strength and confidence, especially cleans or overhead movements. Outside the gym (or the firehouse), you’ll find her enjoying quiet time with loved ones. “Getting away from the noise and hustle helps me reset and feel balanced again.”

We’re grateful to have Coach Jen as part of the Seaward coaching team. Her toughness, compassion, and calm leadership inspire everyone around her.

12/16/2025

Grab a piece of paper.
Write down a few areas of your life you want to improve.
Where do you want to get better?
Don’t show anyone. Fold it up. Tuck it away.

Now… train.
Show up.
Push through workouts that test your limits.
Increase your work capacity across broad time and modal domains, and not just in the gym.

Do that for six months.
Then pull that paper back out.

Tell me those things you wrote down didn’t get better.Because when you train to be stronger, more disciplined, and more resilient, everything in your life levels up too.

CrossFit doesn’t just change bodies. It changes how you show up for your life.
This simple idea came from Greg Glassman, the founder of CrossFit, and it still holds true.

12/15/2025

It's okay to use the New Year to set yourself up for success. We have the right
programming, coaching, nutrition and even community to get you to your goals.
Now is your best opportunity to start a new habit.

CrossFit is built on constantly varied functional movements performed at high intensity, with proper nutrition, recovery, and community support, measured to drive improvement.

The answer might not be easy, but it is simple. Fuel your body to perform, move with purpose using functional strength every day, train consistently and push your intensity, recover like your progress depends on it, and surround yourself with a community that lifts you higher.

What are you waiting for?

12/12/2025

Sleep isn’t just recovery, it’s part of your training.

Just like you plan your workouts and nutrition, you should plan your rest. Your body builds strength, balance, and resilience while you sleep.

Here are a few simple ways to start sleeping for performance:

✅ Make sleep a priority. Block out 9 - 10 hours each night. Even if you fall short, aiming high helps you meet your recovery needs.
✅ Fuel for better sleep. Eat well. Good nutrition supports good rest (and vice versa).
✅ Train smart. Try to finish workouts before 7:30 pm to align with your body’s natural rhythms.
✅ Set up your environment. Keep your room dark, cool, and quiet for deep, uninterrupted rest.

🚫 Avoid these sleep killers:
• Caffeine after early afternoon
• Heavy meals or alcohol within 3 hours of bedtime
• Long daytime naps
• Scrolling before bed (blue light delays melatonin)
• Cutting sleep short just to work out

Remember: your body can’t perform, recover, or grow without rest.

📚 Source: CrossFit Journal – Sleep: Another Key to Fitness

12/09/2025

CrossFit Warm-Up:
The workout before the workout.

12/05/2025

Low glycemic index carb sources

Steady energy > quick crash. Choosing carbs with a low glycemic index (GI 55 or less) helps keep your blood sugar stable and your workouts fueled.

Here are 6 awesome options:
1. Steel-cut oats
2. Quinoa
3. Sweet potato
4. Apples
5. Berries
6. Sourdough bread

These carbs digest slower, giving you long lasting energy without the spike and crash.

Remember: it’s not about cutting carbs, it’s about choosing the right ones to fuel your body and support your goals.

📚 Sources:
ZOE. Low and High Glycemic Index Charts and Their Limitations (Glycemic Index Chart). Updated 17 April 2024. Available at: zoe.com/learn/glycemic-index-chart

University of Sydney. Glycemic Index Database. Available at: glycemicindex.com/gi-search

11/28/2025

When the weather cools down, nothing beats a warm, hearty bowl of chili. This Beef & Turkey Chili from Macrostax is packed with protein, loaded with flavor, and makes the perfect meal for cozy nights or easy meal prep.

Beef & Turkey Chili Recipe:
1 tablespoon (14g) olive oil
1 medium (185g)
yellow onion (diced)
3 garlic cloves (minced)
1 medium (114g) green bell pepper (diced)
1 medium (114g) red bell pepper (diced)
3 tablespoons tomato paste
1 lb (16-ounces) 93% lean ground beef
1 lb (16-ounces) 93% lean ground turkey
1 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon garlic powder
2 teaspoons salt
1 teaspoon dried oregano
1 teaspoon paprika
½ teaspoon ground black pepper
1 28 ounce can (784g) crushed tomatoes
1 14.5 ounce can (420g) canned diced tomatoes with juice
1 15 ounce can (425g) kidney beans (rinsed and drained)

Instructions:
Heat the olive oil in a large pot over medium heat.
Add the onions and cook until soft, then add the garlic and stir until fragrant (about 1–2 minutes).
Add the bell peppers and cook for an additional 3–5 minutes until soft.
Add the tomato paste and stir to coat vegetables. Then add the beef and turkey, breaking the meat up and cooking until browned.
Add all seasonings including chili powder, cumin, garlic powder, salt, paprika, oregano, and pepper. Mix well.
Add crushed tomatoes, diced tomatoes, and kidney beans and stir.
Bring to a boil then reduce heat to low, and let simmer for 30 minutes until liquid is at your desired consistency.

Ladle into bowls and top with sour cream and cheddar cheese (macros not included).

Enjoy!

Servings: 8 Bowls
Nutrition Facts: 296 calories / 22.5g carb / 29g pro / 10.5g fat

11/27/2025

Happy Thanksgiving!

11/25/2025

Our Secret Ingredient? COMMUNITY.

It’s what turns workouts into breakthroughs.

When you train together, effort spreads.

You push harder. You stay consistent. You show up, even on the tough days.

That shared effort creates accountability.

You’re not just lifting for yourself, you are lifting alongside people who want to see you win.

Every high five. Every “let’s go!”

It all adds up to something bigger than reps or rounds, it builds momentum.

At Seaward CrossFit, community isn’t a bonus.

It’s the foundation.

It’s our secret ingredient. 🐙💪

11/19/2025

Sources of Unsaturated Fat

Not all fats are created equal. Unsaturated fats play a key role in keeping your body strong and your heart healthy. They raise HDL (the “good” cholesterol), which helps clear out excess LDL (the “bad” cholesterol) from your bloodstream. This balance supports cardiovascular health, reduces inflammation, and fuels your body with lasting energy.

Monounsaturated fats (like those in avocados, nuts, and olive oil) and polyunsaturated fats (like omega-3s found in salmon, tuna, and seeds) are both essential. The key is not just adding more of these healthy fats, but also reducing unhealthy saturated fats in your diet.

Choose foods like avocado, nuts, seeds, olive oil, and fatty fish to boost performance, recovery, and long-term health.

📚Source: https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats

11/12/2025

This isn’t just a workout.

It’s commitment.

It’s showing up when it’s hard.

It’s proof that strength is built rep by rep.

Tag someone who needs that reminder today.

Address

423 N Lemon Avenue
Sarasota, FL
34236

Opening Hours

Monday	5am - 10am
	5pm - 7:30pm
Tuesday	5am - 10am
	5pm - 7:30pm
Wednesday	5am - 10am
	5pm - 7:30pm
Thursday	5am - 10am
	4pm - 7:30pm
Friday	5am - 10am
	4pm - 7:30pm
Saturday	7am - 12:30pm
Sunday	9am - 11am

Website

https://seawardcrossfit.com/

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