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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Sarasota, FL
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 celeb

rate their achievements. Within our four walls, and throughout our Sarasota community, we’re dedicated to bringing out the best in everyone.

08/26/2025

Member of the Month: Sharon Jerdonek

From figure competitions to rope climbs, Sharon’s fitness journey has been anything but ordinary.

She’s been doing CrossFit for about 8 years now, but her serious training started in her late 30s with one big goal: to be in the best shape of her life by age 40. That goal turned into three figure shows. Eventually, she traded the stage for the rig, and she’s been hooked on CrossFit ever since.

Her advice for someone just starting out?
“The first thing I learned was check your pride at the door. There is always going to be someone stronger than you, always someone faster but that doesn't matter. Finishing last is okay. I have to scale many movements after a careless back injury. Listening to your body is important”

Along the way, Sharon has proved to herself that persistence pays off. When she started, she couldn’t even string together single unders. Now double unders are one of her favorite movements. After two years of hard work, she proudly knocked out her first strict pull up. Next on her list: conquering rope climbs and completing her first muscle up.

Her favorite part of Seaward?
“Most definitely the people and sense of community. I felt welcomed from day one.”

🏋️‍♀️ Favorite Movements: Double unders, rope climbs (in progress), and one day muscle ups
😤 Least Favorites: Running and the assault bike (no hesitation there)
🎧 Workout Music: Anything that makes her want to sing and dance. Nothing slow and sappy.
🏝️ Outside the Gym: Reading, biking, beach time, family time, loving on her cat (and someday adopting a bonded pair) and watching football (lifelong Denver Broncos fan and LSU Tiger through and through)
⏱️Class Time: Morning crew because it starts her day right!

Sharon, your resilience, humility, and heart inspire everyone around you. We are so grateful you’re part of the Seaward family.

08/22/2025

We’ve ignored the warning lights for too long.

It’s time to stop chasing sickness and start building health.

CrossFit has been leading this charge for over 20 years. CrossFit has been providing measurable, scalable, and effective tools to keep people healthy, capable, and independent for life.

This isn’t just about workouts. It’s about preventing chronic disease, improving quality of life, and creating a culture where health is the norm, not the exception.

Want to dig deeper into why CrossFit is the cure for what’s broken?

Read more here: https://www.crossfit.com/essentials/crossfit-is-the-cure?fbclid=PAQ0xDSwMJvflleHRuA2FlbQIxMQABp1wb6LomYC_H5y8bwrV6NbGRV1_W6HcgwLQ8WQqgiyFlfda2rEZ6H_LjK1AP_aem_Szv3L1BTeybRx_1rGtcKyw

08/19/2025

Handstand Seminar
Saturday August 23, 2025 at 10:00am

Join Coach Olivia for an in depth Handstand Seminar at the gym.
She will cover everything from holds, targeted muscle groups, technicalities, progressions and drills. Whether you are chasing your very first handstand or fine tuning advanced skills, this seminar is for all fitness levels.

Spots are limited. Reserve yours today!

08/15/2025

A little gym etiquette goes a long way. Before your next workout, here are a few quick reminders to keep our space safe and our gear happy.

Barbells and plates enjoy air conditioning just as much as we do. Keep them inside. We have outside equipment designated for outdoor use.

If you’re dropping from the hip, make sure it’s 25lb plates or heavier.

Chalk is great. Leaving it everywhere isn’t. Please clean it up.

Never drop an empty barbell.

Keep it classy, keep it safe and let’s take care of the space we all love.

08/13/2025

Why Oatmeal is a Solid Breakfast for Athletes

Looking for a simple, balanced way to start your morning? Oatmeal is a powerhouse breakfast that gives you:

- Carbs for energy
- Protein to support muscle repair
- Healthy Fats (when you add nuts, seeds, or nut butter!)

Plus, oats are low on the glycemic index, meaning they digest slowly and help keep blood sugar stable.

Here’s a quick glycemic index breakdown:
Low: 55 or less
Medium: 56 - 69
High: 70+

Steel-cut oats (GI ~53) and rolled oats (GI ~57) are top choices.

Prep overnight oats with protein powder and nut butter for an easy, macro-friendly breakfast.

One example of a Protein Oat Recipe is:
1 Scoop Protein Powder
1/2 cup of Steel-cut Oats
1 cup Water
1/2 cup Berries
1 tablespoon of Peanut Butter

Nutrition Facts: 430 Calories/ 30g Protein/ 35g Carbs/ 15g fat

Fuel smart. Train hard. Stay consistent.

📚 Sources:
Medical News Today: Rolled vs. Steel-Cut Oats: Health Benefits
https://www.medicalnewstoday.com/articles/rolled-vs-steel-cut-oats -benefits
Healthline: Glycemic Index: What It Is
https://www.healthline.com/nutrition/glycemic-index -it-is

08/11/2025

Final Week of the Strength Cycle

We are closing out our 9-week strength cycle with Mayhem Programming! Since June 16th, you’ve been putting in the work, building strength, dialing in technique, and pushing your limits under fatigue.

Here’s what you’ve been crushing:

Powerlifting + Plyos: Heavy deadlifts and front squats paired with explosive lower-body powder.

Olympic Lifting: Focused reps of sn**ch and clean & jerk with skill-driven intensity.

Barbell Conditioning: EMOMs that tested your lungs and your barbell control with non-structural cardio.

Dumbbell Pressing: Upper body strength and stability.

It’s not just about the numbers on the bar. it’s about becoming a more explosive, well-rounded athlete.

Let’s finish strong.

08/08/2025

Let’s Talk Fat. The Good, the Bad, and the Worst

Not all fats are created equal. Your body needs fat for energy, nutrient absorption, organ protection, and even brain health. But the type of fat you eat makes all the difference:

Trans Fat: The worst kind. Often found in processed snacks, fried foods, and baked goods. It raises bad cholesterol (LDL) and lowers good cholesterol (HDL), increasing your risk of heart disease and stroke. Avoid it entirely.

Saturated Fat: Found in red meat, butter, cheese, and many packaged foods. Too much raises LDL cholesterol and promotes inflammation. Limit it to less than 10% of your daily calories.

Unsaturated Fat: The healthiest choice. Found in nuts, seeds, avocados, olive oil, and fatty fish. These fats support heart health, brain function, and reduce inflammation.

So how should we choose fat moving forward? Eat more unsaturated fats and cut back on trans and saturated fats. Quality matters more than quantity.

📚 Sources:
Harvard T.H. Chan School of Public Health: Know the Facts About Fats
https://www.health.harvard.edu/staying-healthy/know-the-facts-about-fats
Diabetes & Endocrinology Center of Western New York: Why Should I Bother About Trans Fat?
https://www.diabetesendocrinology.in/diabetes/why-should-i-bother-about-trans-fat/

08/06/2025

It’s not about the workout. It’s about the work.

It’s discipline. It’s showing up when quitting would be easier.

It’s trusting the process even when progress feels slow.

It’s choosing effort over excuses.

It’s how strength is built, one rep at a time.

Tag someone who needs to hear it today.

08/04/2025

Meet Your Coach: Nicole Abbott

Nicole started CrossFit in 2012 thanks to the persistence of one of her high school soccer players. After a full year of convincing, she finally agreed to attend a class. That first workout had running, pull ups, and lunges. She did jumping pull ups while everyone else did kipping or butterfly pull ups. She was sore for days but determined to keep coming back.

After her CrossFit Games appearance in 2019, Nicole had three shoulder surgeries. Many people told her her competition days were behind her. But she kept training. She committed to physical therapy for two years, showing up consistently three to five times a week. Despite months of doubt, she pushed forward. “There were many days, weeks, months where I was not sure if a comeback was possible. I kept going because I love Crossfit. I love training every day. I love the challenge of adversity. I love the everyday grind.”

To her own surprise, Nicole ended up on the podium. She learned that if you enjoy the process, no obstacle is too big to overcome.

As an athlete, Nicole learned how to be efficient and how to approach workouts with strategy and purpose. That same mindset is what drives her as a coach. She helps athletes find smarter ways to move and tackle workouts like puzzles. Each workout presents different challenges, and she believes in solving them in the most efficient way possible, based on the unique strengths and weaknesses of each athlete.

What is Nicole’s advice for anyone considering competition? Go for it. Focus on training. Focus on technique. And always listen to your body. CrossFit should not hurt.

Nicole loves a lot of CrossFit movements, especially the ones that challenge her most. Barbell complexes are a personal favorite, and DT is one of her favorite workouts. Despite not being the strongest lifter, heavy barbell workouts give her the most satisfaction.

Outside the gym, Nicole enjoys golfing, even though she jokes she is still terrible after a year of playing. She also loves the beach and spending time on the sidelines cheering on her daughter Norah at soccer games.

Do you have a favorite memory or lesson from Coach Nicole?

08/01/2025

Scaling is not a shortcut. It is a tool.

When a workout calls for high volume, sometimes the smartest choice is to scale. It helps maintain intensity, avoid burnout, and stay consistent.

Scaling is not doing less. It is doing what’s right for you, right now.

07/29/2025

What’s Inside the Box and Outside the Box?

Whether you're grabbing gear for class or setting up for open gym, here’s a quick breakdown of what equipment we have in the gym.

Inside the Box
- Barbells & plates
- Dumbbells
- Kettlebells
- Rowers
- Assault Bikes
- Ski Ergs
- Rig, squat racks & pull-up stations
- Climbing ropes
- Jump ropes
- Plyo boxes
- Medicine balls
- GHD machines
- Ab mats & yoga mats
- Mobility tools (foam rollers, bands, etc.)

Outside the Box
- Outdoor rig, squat racks & pull-up stations
- Barbells & plates
- Dumbbells
- Sleds
- Sandbag
- Plyo Boxes
- Benches

Keeping things in the right place helps everyone move efficiently and stay safe. Not sure where something goes? Just ask a coach!

07/25/2025

Looking for an easy way to stay on track with your nutrition? Sometimes a fresh recipe is all you need. These Herbed Feta Stuffed Chicken Breasts from are packed with flavor and make a delicious, satisfying option for dinner.

Herbed Feta Stuffed Chicken Recipe:
4 large (756g) skinless, boneless chicken breasts
1 ½ teaspoon salt (divided)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon ground black pepper
1 cup (190g) frozen spinach (drained)
½ cup (56g) “Athenos” crumbled feta cheese
¼ cup (28g) sun dried tomatoes (diced)
1 teaspoon dried basil
1 teaspoon dried oregano

Instructions:
Preheat the oven to 400°F.

Prep the chicken by slicing each breast horizontally, creating a pocket, being careful not to cut chicken all the way through.

In a small bowl, combine 1 teaspoon of salt, garlic powder, onion powder, paprika, and pepper and season the chicken by rubbing the seasoning on both sides.

In a medium bowl, combine the spinach, feta cheese, sun dried tomatoes, basil, oregano and remaining ½ teaspoon salt.

Stuff the spinach and feta mixture inside each chicken breast. You can secure them in place with toothpicks if needed.

Heat a large oven-safe skillet over medium-high heat and spray with nonstick cooking spray.

Sear each chicken breast on each side for about 1-2 minutes.Transfer the skillet to the oven and bake for an additional 15 minutes.Serve hot with your favorite vegetable and/or grain. Macros not included.

Makes: 4 servings
Serving Size: 1 chicken breast (267g)
Nutrition Facts: 229 calories / 8.5g carbs / 47.5g protein / 5g fat

Address

Sarasota, FL

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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