Seaward CrossFit

🏳️‍🌈✊🏾 Pride + Juneteenth Workout Spotlight ✊🏾🏳️‍🌈

This month we recognize both Pride and Juneteenth and honor Marsha P. Johnson — a Black Trans American LGBTQ+ activist whose advocacy helped shape the fight for equality, visibility, and community support. She became a powerful figure connected to the early LGBTQ+ rights movement and dedicated herself to supporting marginalized people through activism and care.

Today’s workout is a chance to move with purpose and reflect on the courage it takes to create change and build spaces where people feel welcome, supported, and seen.

Marsha died in 1992 under circumstances that remain disputed and deeply significant to many in the LGBTQ+ community; her death was initially ruled a su***de and later changed to undetermined after renewed attention to the case.

At Seaward, we believe strength is built through community, inclusion, and showing up for one another.

🌈 Sweat together. Celebrate together. Keep showing up.

Join Us for the Marsha P. Johnson Memorial WOD

On Saturday, June 20th we will be honoring **Juneteenth** and **Pride Month** by completing the **Marsha P. Johnson Memorial WOD**, created by OUTAthletics / The Out Foundation.

Marsha P. Johnson was a Black transgender activist, community leader, and a pivotal figure in the fight for LGBTQ+ rights. This workout is an opportunity to recognize her legacy while celebrating the strength, resilience, and diversity of our community.

At Seaward CrossFit, we believe fitness is for everyone. We are proud to create a space where people of all backgrounds can challenge themselves, support one another, and belong.

💪 **Marsha P. Johnson Memorial WOD**
📅 Saturday, June 20 (7:30 & 8:30AM)
📍 BOOK A DROP-IN via www.SeawardCrossFit.com
🏳️‍🌈 Celebrating Pride Month
✊ Honoring Juneteenth
❤️ Building a stronger community together

Whether you're a longtime member or joining us for the first time, we invite you to come sweat, connect, and honor the people who paved the way for greater equality and inclusion.



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COACH SPOTLIGHT: KIRBY

If you've taken a class with Coach Kirby, you've probably noticed his positive energy, attention to detail, and ability to help every athlete get the most out of their workout.

🏋 From Athlete to Coach
Kirby grew up playing sports year-round and never lost his passion for competition and performance. After years of traditional gym training, he finally gave CrossFit a try and was hooked immediately.

⭐ What inspired him to coach? Helping others succeed.

"Sharing my experience and knowledge for the benefit of someone else's success is way more rewarding than hitting a new PR."

✅ What Coaching Has Taught Him
One thing Kirby learned quickly: coaching is much harder than it looks!

💙 Favorite Movements?
– Power Cleans
– Rowing
– Wall Balls
... Thrusters, that's another story! 😅

🍽 Fuel & Food
When he's dialed in, Kirby loves fruit, peanut butter & honey sandwiches, and blueberries (which he shares with his dogs). On Saturday though, all bets are off: donuts and Detwiler's carrot cake don't stand a chance.

😴 His Secret Weapon: Sleep
Kirby is serious about recovery. Magnesium, white noise, blackout curtains, weighted blanket, cooling system... if it's related to sleep optimization, he's probably tried it.
"There's no better medicine for me than a good night's sleep."

🧠 Mindset Tips from Coach Kirby.

1) "Don't worry about worrying."
Focus on what you can control and deal with problems when they actually arrive.

2) "Not gonna ruin my day."
Don't let someone else's bad mood—or a bad five minutes—turn into a bad day.

❤️ Why We Love Having Kirby on the Coaching Team
His passion for helping others, balanced approach to fitness, and positive outlook make him an incredible coach and community member.

📷

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!