flyer Siesta-beach

Just minutes away from beautiful Siesta Key Beach!

Each Coach will describe their part of the instruction at this event.
This where it starts–

Frank DiMeo transitioned to strength & conditioning back in 2001 after having over 25 years of martial arts experience.

His system is called Cave Strong Training which is the best training information  he has gathered from great coaches like Zach Even-Esh (Underground Strength), Bud Jeffries (Strongman), Dru Patrick (Powerlifting) to name a few.

You will learn and train in a broad number of  very effective bodyweight exercises, plus of various types of free weights.


next your journey takes you here

David Arndt runs an incredible Strongman training facility! You will get to train on equipment that most people never see except on television during a Strongman competition. LIke these two:

  • Viking Press
  • Conan’s Wheel

You will get hands-on instruction, not just classroom stuff.

Your journey will end here

 Chuck Bennington is a very experienced  Coach in both Olympic Weightlifting and in Gymnastics.
He will guide you through all the basics of these intriguing and challenging types of training.
Chuck actually travels the world teaching seminars for CrossFit !

Olympic Weightlifting

Our vision is to develop a team of individuals who desire to compete in the sport of Olympic Weightlifting which consists of two lifts, the Snatch and Clean and Jerk.

Seaward CrossFit – Our Mission

At Seaward CrossFit, we strive to be an integral part in our members, athletes, and local community achieving that which they never believed to be possible. Regardless of individual’s specific aesthetic or performance based goals, we aim to help to the best of our ability with a continual focus of both overall wellness and longevity. We will work tirelessly to help people improve their relationships with diet, exercise, and body image. Our passion is saving and changing lives through proper implementation of sound nutrition and fitness!




It amazes me how much time people spend bashing other peoples’ style of training.

That time could have been used for training instead.

Anyone can start, but few actually finish.
It’s the same in all aspects of life.
People tend to quit every worthwhile thing in their lives when the going gets tough.
How small a thing does it take to make you quit?
Ask yourself that question and be honest in your answer to yourself.

  • There is no one watching or listening.
  • There is no to impress
  • There is no else to beat

So, how bad do you want it? I mean, really want it?

Don’t wait until New Years to begin to accomplish your goals.

You should already be working on them now!

If you are, and you’re having trouble hanging in there, just remember why you started in the first place.

Dig deep and pull out your reserves of strength and focus.

Finish strong!

Try these variations for about 30 minutes

Cave Strong-- sled pulls from Frank DiMeo on Vimeo.

Cave Strong-- sled pulls from Frank DiMeo on Vimeo.

Since so many were not able to be at the Cave today, I have saved the “fun” for all of you tomorrow!

It will be deadlifts (one of your favorites)

Those who did make it in today will do the posted Training of the Day

Cave Strong-- BW x 2 deadlift from Frank DiMeo on Vimeo.

then do these

Cave Strong-- dumbbell deadlifts from Frank DiMeo on Vimeo.