Grand River CrossFit

Grand River CrossFit �Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

If your workouts have started feeling complicated... simplify them.These 5 movement patterns cover the foundation of str...
09/05/2026

If your workouts have started feeling complicated... simplify them.
These 5 movement patterns cover the foundation of strength training:

✅ Squat
✅ Hinge
✅ Lunge
✅ Push
✅ Pull

They're the same movements you use every day—getting up from a chair, picking something up, climbing stairs, pushing a door open, or pulling something toward you.

The stronger you become at these, the stronger life feels.

Want to ramp up your fitness this September? Comment INTERESTED and we'll send over some info on how to get started at Grand River CrossFit

Congratulations to Ineta, Sharon, Todd and Peter who all got 5 rep Push Press PR’s in the 9am class today!If you’d like ...
09/04/2026

Congratulations to Ineta, Sharon, Todd and Peter who all got 5 rep Push Press PR’s in the 9am class today!

If you’d like to build some strength and join a great community, type “interested” in the comments and we’ll reach out to help you get started.

For Jesse, Grand River CrossFit isn't just about getting stronger.It's where he feels comfortable.Where he can be himsel...
09/03/2026

For Jesse, Grand River CrossFit isn't just about getting stronger.

It's where he feels comfortable.

Where he can be himself.

Where he can leave his phone in the car, zone out, and spend time with people who support him.

Jesse first joined our community at 7 years old through martial arts. Today, at 23, he's a consistent CrossFitter who has deadlifted 260 lbs, conquered double-unders and is working toward muscle-ups and handstands.

But his biggest achievement?

The confidence he's built along the way.

“I was nervous and shy when I first started but now it feels like my home away from home.”

That's what we're all about.

Not just stronger bodies.

Stronger, more confident people who know they belong.

We love having you as part of the GRCF family, Jesse! 👊

Before you save another chicken recipe…Learn how to cook the chicken.Because once you know how to get a basic chicken br...
09/02/2026

Before you save another chicken recipe…
Learn how to cook the chicken.

Because once you know how to get a basic chicken breast juicy and tender, you can turn it into basically anything:
🌮 Tacos
🥗 Bowls
🥙 Wraps
🥬 Salads
🍝 Pasta
One batch… with tons of options.

That’s why we put together this FREE Chicken Breast Cheat Sheet for busy families.

Inside, we’re sharing 3 of our go-to cooking methods — including our “Walk-Away Chicken,” an easy sheet-pan method, and a quick brine + sear.

Plus, the little things that make ALL the difference when it comes to keeping chicken juicy instead of dry.

Master the chicken… then change up the flavors all week. 🙌

👉 Message us with the word CHICKEN and we'll send it over.

It's not just what you eat. It's when.Research on chrononutrition shows that eating the same calories later in the day, ...
09/01/2026

It's not just what you eat. It's when.

Research on chrononutrition shows that eating the same calories later in the day, especially at night, can result in lower calorie burn, increased fat storage, and reduced insulin sensitivity compared to eating earlier.

Your metabolism has a daily cycle, and when you work with it, you give your body a real advantage.

👉 3 ways to start today:

✅ Eat a real breakfast that includes all the food groups
✅ Don't let lunch be an afterthought — your metabolism is still strong at this time of day
✅ Keep evening meals lighter when you can

Committing to your fitness in the summer can be extra challenging. Between vacations, summer sports and barbecues, squee...
09/01/2026

Committing to your fitness in the summer can be extra challenging. Between vacations, summer sports and barbecues, squeezing in gym time takes a little bit of planning. Today we're celebrating 38 members who prioritized fitness and made it work even with extended vacations.

We're giving away 3 $25 gift cards to Sobeys -- just in time for the last long weekend of summer. And the winners are...

⭐Ineta R
⭐Dale E
⭐Glynis G

Congratulations to everyone who hit 10+ class in August! Let's do again this month!

08/31/2026

“If you’ve been struggling with your squat, or you’re not sure where to start with your fitness, reach out to us. We’ll help you figure it out and get you moving better.”

“Comment Interested in the comments and we’ll reach out”

🏕Ah, Labour Day long weekend...Where has the summer gone?This week is a good one! We're starting with a partner workout ...
08/30/2026

🏕Ah, Labour Day long weekend...Where has the summer gone?

This week is a good one! We're starting with a partner workout on Monday and following that up with back squats, a 🌶 AMRAP and ending the week with push press.

Let's make it an awesome week!

💥 CHAOS GAMES ARE COMING!Think you know what you're getting into? Think again. 😈We're bringing the CHAOS GAMES to Grand ...
08/28/2026

💥 CHAOS GAMES ARE COMING!

Think you know what you're getting into? Think again. 😈

We're bringing the CHAOS GAMES to Grand River CrossFit!

🎲 Random events
🔥 Team challenges
🧠 Strategy
😂 A whole lot of fun
💪 Workouts designed so every member can participate

THE DETAILS:

📅 Saturday, October 17
⏰ 9:00 AM
👥 Teams of 4 — 2 guys + 2 women (YOU ORGANIZE YOUR TEAM!)

No need to be the strongest or fastest person in the gym. This is about working together, making smart decisions, and embracing the chaos.

And yes… you might have absolutely NO IDEA what's coming next. 😉

🏆 One team will survive the chaos!

This event is for Grand River CrossFit members only. Book via WODBOARD!

Start building your team and get ready!

💥Sheryl is a black belt, loves tackling the most challenging courses at her climbing gym and spends most weekends hiking...
08/27/2026

💥Sheryl is a black belt, loves tackling the most challenging courses at her climbing gym and spends most weekends hiking, climbing and kayaking.

Not too shabby for a 50-something mother of three!

If Sheryl's story inspires you, comment "Interested" and we'll send over some info on our CrossFit program.

Address

205 Cross Street East
Dunnville, ON
N1A2X5

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