Seaward CrossFit

MEMBER OF THE MONTH – JUNE: RANDY

We are excited to recognize Randy as our Member of the Month for June!

Over the past two years, Randy has become a valued part of the Seaward community. Whether he's tackling a workout, learning a new skill, or chatting with members before class, he consistently brings a positive attitude and welcoming energy to the gym.

Many of the coaches appreciate Randy's vibe, willingness to learn, coachability, and positive mindset. He shows up ready to work, asks thoughtful questions, and approaches training with a focus on long-term progress rather than ego. His attitude is a great example of what we strive to build at Seaward.

Randy grew up playing soccer and later developed a passion for weightlifting. After losing momentum during COVID, he found his way to Seaward and rediscovered the joy of moving his body, challenging himself, and being part of a community.

His advice for new members?

👉 Show up consistently.
👉 Scale appropriately.
👉 Ask questions.
👉 Focus on quality movement and have fun.

When it comes to workouts, Randy loves deadlifts, back squats, handstand push-ups, and rope climbs. On the other hand, wall balls and burpees still haven't won him over. He's pretty sure he wouldn't be much help rowing a boat back to shore if the situation ever arose. 😂

Outside of the gym, you'll find Randy surfing, traveling with his wife, reading, playing guitar, enjoying great coffee, and spending as much time as possible in the ocean.

One of the things we appreciate most is how much Randy values the people around him. What started as stepping outside his comfort zone has become one of his favorite parts of the day.

"I sincerely look forward to getting to class a little bit early and walking around and chatting with everyone. It's the best part of my day."

Thank you, Randy, for being such a positive part of the Seaward community. We appreciate your consistency, humility, and the energy you bring to class each day.

Congratulations on being our June Member of the Month! 🐙

📷 photo credit:
berridge

☀️ FLORIDA HEAT + MURPH = HYDRATION MATTERS ☀️

HYDRATING FOODS (High Water Content + Electrolytes):

🥥 Coconut water – high in potassium, magnesium, and sodium; often called “nature’s sports drink.”
🥒 Cucumber (96% water) – Extremely hydrating + refreshing
🍉 Watermelon (92% water) – Hydrating + magnesium + potassium
🍍Pineapples (86% water) – Hydrating + potassium, magnesium, calcium
🍓 Strawberries – High water content + vitamin C
🥬 Lettuce & leafy greens – Hydrating and nutrient-dense
🍊 Oranges & citrus fruits – Provide fluids + potassium + vitamin C
🥣 Yogurt – Contains fluids, protein, potassium, magnesium, calcium
🍅 Tomatoes – Hydrating + rich in potassium
🍌 Bananas — high in potassium, helps muscle function and prevent cramps
🥑 Avocados — loaded with potassium + magnesium
🥔 Potatoes (with skin) — major potassium source
🫘 White beans — potassium + magnesium for muscles
🐟 Wild salmon — potassium + magnesium
🍋 Lemons — magnesium + potassium
🧂 Sea salt — helps replenish electrolytes lost during exercise
🥒 Pickles/pickle brine — sodium replenishment
🫒 Olives — sodium + healthy fats
🥤 Electrolyte drinks – Helpful after intense workouts or heavy sweating

We’ll be serving FREE 🍋 LMNT Lemonade drinks after the Murph, Memorial Day workout to help replenish electrolytes and support recovery!




Photos:

🇺🇸 MEMORIAL DAY MURPH 🇺🇸

Join us at Seaward CrossFit this Memorial Day as we honor Lt. Michael Murphy and all those who made the ultimate sacrifice through the annual HERO WOD: MURPH.

🔥 ALL fitness levels welcome
🔥 Murph can be fully scaled to suit different abilities (bike, ring rows, etc)
🔥 You can split the work with a partner
🔥 Whether it’s your first Murph or your tenth, this workout is about community, effort, and remembrance

THIRSTY? we’ll be handing out FREE 🍋 LMNT Lemonade drinks to keep you fueled and hydrated after the workout!

REGISTER via our website: seawardcrossfit.com/drop-in

Bring a friend, show up, and sweat with purpose. ❤️💙

📷

🌸💪 MEMBER OF THE MONTH: AMANDA 💪🌸

This Mother’s Day, we’re celebrating one incredible mama who’s been putting in the work before most alarms even go off… our 5:30am rowing powerhouse, Amanda! ☀️👊

From Division I rowing to marathons, motherhood, and now crushing CrossFit, Amanda proves that strength comes in so many forms. In just 7 months, she’s embraced the process, stayed consistent, and continues to inspire us all with her dedication, humility, and grit.

✨ Amanda’s advice: Track your progress. Stay consistent. Focus on being better than YOU were yesterday.

She’s learned that CrossFit isn’t about competing with others. It’s about running your own race, building confidence, and showing up even when it’s hard.

❤️ Mom to a busy toddler
🏋️ Loves squats, deadlifts, and a good challenge
🍪 Enjoys running, reading, and baking cookies outside the gym
🎶 Fueled by bubbly pop and early morning workouts
🙏 “I can do all things through Christ who strengthens me.” Philippians 4:13

Happy Mother’s Day to Amanda and all the strong moms out there! 🌷💖

Training for Life: Decision-Making Under Pressure
FREE 1-Hour Interactive Workshop for CrossFit Athletes
Saturday, April 11th @ 10:00am

ABOUT THE WORKSHOP:
* In training and in life, pressure is constant.
* Fatigue, stress, setbacks, competition, uncertainty.
* The difference between feeling overwhelmed and feeling powerful often comes down to one thing: decision-making under pressure.
* This interactive workshop explores how athletes train their bodies and minds to make strong decisions even in high-stress moments, and how those same skills apply to everyday life.
* You don’t need to be a competitive athlete to benefit.
* If you train, lead, parent, coach, or navigate challenges daily, this is for you.

PARTICIPANTS WILL:
* Reflect on how they currently make decisions under stress
* Learn how fatigue, stress, and nervous system overload impact choices
* Explore how elite athletes train decision-making like a muscle
* Identify personal habits that support clarity and confidence
* Practice tools for resilience, discipline, and mental focus
* Leave with a simple personal action plan

EVERYONE IS WELCOME! :)

Speaker:
Photo credit:

This weekend, Mike and Cody are heading to Miami to take on the HYROX Race! 💪🏃‍♂️

We couldn’t be more proud of these two for all the hard work, sweat, and dedication they’ve put into their training.

Let’s send them all the good vibes in the comments! 👏🎉

MEMBER OF THE MONTH: ADAM!

For 8 years, Adam has been showing up, putting in the work, and proving that consistency beats perfection.

From hockey, rugby, and firefighting to CrossFit, Adam brings grit, humor, and hard work to every class — whether it’s 6:30am, 5:00pm, or the “super secret” Clam sessions 🤫

His advice for anyone starting CrossFit:
“Just. Show. Up.”

Adam says CrossFit has taught him that your mind will tell you that you can’t do one more round… but you always can.

He loves lifting heavy things, hates the pull-up bar, and lives by the motto: “Scaling is Cool.” 💪

Outside the gym, Adam enjoys hockey, golf, fishing, boating, and spending time with his wife Shawna and their three kids, Hunter, Hannah, and Haylee.

What Adam loves most about Seaward:
“It feels more like family than just a gym. Everyone is supportive, inclusive, and helps build your confidence.”

We’re so lucky to have you in our community, Adam — and thank you to Jess for bringing him through our doors!

Huge congratulations to everyone who showed up and put in the work during the CrossFit Open 2026 💪

Week after week, you showed up ready to grind, push your limits, and do hard things—and that’s what it’s all about.

And to those who cheered from the sidelines, counted reps, and judged workouts… thank you. The Open doesn’t happen without you. It takes a full community bringing the energy, the support, and the accountability that makes this experience so special.

A special shoutout and BIG congratulations to Alan Bozian for earning the Spirit of the Open award 🏆 His grit and mindset during Open 26.2 was one of the most inspiring moments of the entire competition. That’s what the Open is all about.

At Seaward CrossFit, this is what we’re all about—showing up for ourselves and for each other.

Proud of every single one of you 👏🔥

✨ Meet Our Nutrition Coach: Dominique ✨

We’re excited to introduce Dominique, Nutrition Coach (NASM CNC, CPT) at Seaward CrossFit! 🥗💪

Dominique has always loved being active. Growing up she tried everything from soccer and tennis to ballet and gymnastics, but her biggest passion became figure skating, which she competed in as a teen and later trained for again as an adult.

In her 20s she spent 5–6 days a week strength training, which sparked her interest in athlete nutrition. After years of learning how nutrition impacts performance, recovery, and overall health — and working with coaches herself — she became a certified nutrition coach in 2023 so she could help others do the same.

Her philosophy is simple:
🥑 Focus on quality whole foods
🥩 Fuel your body for performance
📊 Build sustainable habits that last

💡 Dominique’s favorite post-workout refuel:
Rice or sweet potato + avocado + ground beef with fruit on the side.

💧 Hydration habit:
Start the day with electrolytes and finish a full water bottle before noon.

🏋️ Favorite movements:
Rowing • V-ups • Rope climbs

Outside the gym, Dominique loves long walks, reading, prayer and quiet time to recharge.

We’re so excited to have Dominique supporting our members with nutrition coaching to help fuel workouts, improve recovery, and build sustainable habits.

Next time you see Dominique in the gym, be sure to say hello! 👋
race

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