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.

02/24/2026

WOD 4: “TRULY AWFUL” 😈
(And we mean that lovingly)

9 Rounds for Time
⏱ 10-Minute Time Cap
🔁 Rotate full rounds (A, B, C…)

🚴 10/8 Cal Assault Bike
🏋️ 10 Cleans

Flow:
• Athlete 1 starts on the bike
• Finish calories ➝ complete 10 cleans
• Athlete 2 may be staged on the bike
• Switch athletes after each full round
• Stay in order & reset the bike every round

Weights:
Intermediate — 95/65
Novice & Masters — 65/45

Score:
Time to complete.
Hit the cap? ➕ :01 per rep not finished

This one’s fast, heavy, and absolutely miserable in the best way.
Grip tight. Breathe hard. Trust your team. 💪

Bike 😤🔥

02/23/2026

📣 CROSSFIT OPEN PREP WITH COACH NICOLE 💥

✅ Thursday, February 26th @ 6PM (OPEN 26.1)
✅ Thursday, March 5th @ 6PM (OPEN 26.2)
✅ Thursday, March 12th @ 6PM (OPEN 26.3)

The FIRST CrossFit Open workout 26.1 drops THURSDAY 2/26 (around 3PM)

🏋️‍♀️ Coach Nicole — a CrossFit Games Masters Division competitor — will walk us through movement standards, tips, and tricks tailored to this workout.

🌍 The CrossFit Open is a three-week global fitness test that brings athletes of all levels together — from first timers to seasoned competitors. It’s a chance to check your fitness, set goals, stay accountable, and connect with the worldwide CrossFit community. Everyone can participate, with scaled versions to meet every ability.

Whether you’re aiming to compete or just want to see how far you’ve come, YOU do not want to miss this prep session. 💪🔥

💥🎽 Affiliates CrossFit

02/18/2026

🔥 WOD 3: “Trust the Process” 🔥

3 Rounds
⏱ 5-Min AMRAP
😮‍💨 1-Min Rest between rounds

👥 Two work, one rest — switch as needed

Synchro Work:
20 Russian KB Swings
15 Reverse Goblet Lunges
10 Single-Arm KB Shoulder-to-Overhead

📊 Score:
Reps completed each round (3 separate scores)

Weights

• Intermediate: 53/35
• Novice & Masters: 35/26

Synchro standards apply at the top of each movement.

Stay smooth. Stay synced.
Trust the process. 🔁

02/14/2026

HAPPY VALENTINE’S DAY 💘

02/13/2026

🔥 WOD 2: “Keep Trucking!” 🔥
⏱ 12-Minute Time Cap

For Time:
90 Burpee Box Overs
75 Alternating Dumbbell Sn**ches
60 Hand Release Push-Ups
45 Toes-Above-Hips / Knees-Above-Hips

👥 Team Workout — One athlete works at a time
Athletes may switch at any time

📊 Score:
Time completed
➕ If capped: add :01 per unfinished rep

Division Standards

Box Height
• Intermediate: 24” / 20”
• Novice: 24” / 20”
• Masters: 20”

Dumbbell Sn**ch
• Intermediate: 50/35
• Novice & Masters: 35/20
(Alternating arms every rep)

Hand Release Push-Ups
• Intermediate: from toes
• Novice & Masters: knees or toes
👉 REAL push-ups only — hips & shoulders rise together

Gymnastics
• Intermediate: Toes-Above-Hips
• Novice & Masters: Knees-Above-Hips

Grind it out.
One rep at a time.
Just keep trucking 🚛💨

02/11/2026

🔥 TRU CHALLENGE 🔥
📅 April 25, 2026

3-Person Same-Sex Teams

Grab your crew. It’s time to throw down.

The History of TRU Challenge

In April of 2011, the first Festivus Games took place with a simple but powerful idea:
Novice and Intermediate athletes make up nearly 95% of competitors — so why not create a competition just for them?

A competition where everyday athletes could compete confidently, without RX or fire-breather athletes on the floor.

Fast forward to 2025, and Festivus Games evolved into what is now the TRU Challenge.

“TRU” holds many meanings — but above all, it represents what we believe most:
every athlete who steps onto the floor is a TRU athlete.

Competition Details

👥 3-Person Same-Sex Teams
🏋️ Divisions:
• Novice
• Intermediate
• Masters

🎽 FREE SHIRT if registered by March 21 🎽

Expect smart programming, a high-energy competition floor, and a supportive, no-ego environment where athletes are challenged, celebrated, and pushed to be their best.

🏋️ Team-focused workouts
🔥 Competitive + community-driven
🏆 Podium spots, prizes & bragging rights

📍 Location: Seaward CrossFit
📝 Registration: https://competitioncorner.net/events/20039/details

Spots are limited. Build your team. Train with purpose.
TRU CHALLENGE — April 25, 2026.

02/09/2026

🏆 SEAWARD TEAM CHAMPIONSHIP 🏆
FRIDAY NIGHT LIGHTS · CROSSFIT OPEN SEASON 2026

Open season is HERE and Seaward is doing it the Seaward way — teams, themes, food, loud cheering, and major community vibes 🌊💪

🏆 SEAWARD TEAM CHAMPIONSHIP DETAILS
• 2–3 teams with a team captain
• Points earned by participation & showing up - not score on the workout!
• Winning team gets their name on the Seaward Open Cup
• FREE to sign up

This is about community, camaraderie, and showing up for your people.
Compete. Cheer. Judge. Eat snacks. Repeat.

✨ CROSSFIT OPEN 2026 OUTLINE
✔️ 3 workouts over 3 weeks
✔️ Participation points > performance
✔️ One Team gets their name on the cup 🏆

🔥 WORKOUT #1 — OPEN 26.1
📢 Released: Thursday, Feb 26 @ 3PM

• Coach Nicole’s OPEN PREP
🕕 Thurs, Feb 26 @ 6PM
Tips, tricks & movement standards

• FRIDAY NIGHT LIGHTS
🕕 Fri, Feb 27 @ 6PM
👥 3 Teams · 1 rep per team throws down

• OPEN HEATS
📅 Sat, Feb 28
✔️ Register in StreamFit for a heat + judge slot
✔️ Do the workout & volunteer to judge
✔️ Turn in score sheet + submit online

👉 Sign up Email: info@seawardcrossfit.com

02/07/2026

🔥 WOD 1: “Junk in the Trunk” 🔥

⏱ 6-Minute AMRAP
🏋️ Max Tonnage Back Squat

👥 Team Workout

• Teams choose ONE weight
• All 3 athletes use the same weight
• Weight is locked in once the workout starts
• Athletes may rotate in any order, at any time
• No minimum work requirement — strategy matters 👀

📊 Score:
Weight x Total Reps
Example: 65 lb x 72 reps = 4,680

Standards

✔️ Bar starts on the rack
✔️ Minimum weight: 35 lb
✔️ No plates smaller than 2.5 lb
✔️ Hip crease below knee at the bottom
✔️ Full hip extension at the top
✔️ Rep counts only when fully locked out

Load it heavy… or go fast.
Choose wisely 😈

02/04/2026

🔥 TRU CHALLENGE 🔥
📅 April 25, 2026

3-Person Same-Sex Teams

Grab your crew. It’s time to throw down.

The History of TRU Challenge

In April of 2011, the first Festivus Games took place with a simple but powerful idea:
Novice and Intermediate athletes make up nearly 95% of competitors — so why not create a competition just for them?

A competition where everyday athletes could compete confidently, without RX or fire-breather athletes on the floor.

Fast forward to 2025, and Festivus Games evolved into what is now the TRU Challenge.

“TRU” holds many meanings — but above all, it represents what we believe most:
every athlete who steps onto the floor is a TRU athlete.

Competition Details

👥 3-Person Same-Sex Teams
🏋️ Divisions:
• Novice
• Intermediate
• Masters

🎽 FREE SHIRT if registered by March 21 🎽

Expect smart programming, a high-energy competition floor, and a supportive, no-ego environment where athletes are challenged, celebrated, and pushed to be their best.

🏋️ Team-focused workouts
🔥 Competitive + community-driven
🏆 Podium spots, prizes & bragging rights

📍 Location: Seaward CrossFit, Sarasota FL
📝 Registration: https://competitioncorner.net/events/20039/details

Spots are limited. Build your team. Train with purpose.
TRU CHALLENGE — April 25, 2026.

02/02/2026

🧗‍♀️ ROPE CLIMB WORKSHOP 🧗‍♂️

We’re breaking rope climbs down from the ground up—strength, technique, and confidence. Whether you’re new to the rope or chasing efficiency (or legless 👀), this workshop meets you where you’re at.

What we’ll cover:
🔥 Proper warm-up + mobility for wrists, shoulders & lats
🔥 Muscles used (yes—legs matter more than you think)
🔥 Grip strength + hand placement (different than a pull-up!)
🔥 The pull: learning to pull the rope into your body
🔥 Scaled → intermediate → advanced rope pull drills
🔥 Foot locks: basket/J-hook, front & rear approach, Spanish wrap
🔥 Moving up the rope efficiently (reach tall → get small)
🔥 Safe & controlled descents
🔥 Legless rope climb techniques

You’ll leave with:
✔️ Clear progressions
✔️ Practical drills you can train right away
✔️ Confidence on the rope—even if it’s always been a mental block

All levels welcome.

📅 Saturday, Feb 7th
⏰ 10:15am
📍 Seaward CrossFit
🔗 Register via Email: info@SeawardCrossFit.com

01/31/2026

It’s important to remember who we are, who we’re for, and what we stand for.

SEAWARD is a community of positive thinkers and dedicated doers
for people of all abilities with a desire to go further
that believes we are stronger together.

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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