Grand River CrossFit

11/24/2025

💪🏼We’re leading up to Food Fight Gone Bad with some rowing and sumo deadlift high pulls ahead of the big event.

Let’s make it an awesome week!

11/22/2025

Our next CrossFit Kids sessions will be starting in the New Year. We have the Forge for boys aged 6-10 and 11-13. We also have Girl Strong for girls aged 6-10 and 11-13. Check our website for more info and reserve a spot for your son our daughter now. Spaces are limited.

Grand River CrossFit in Dunnville, ON provides fun and safe group CrossFit Kids classes for your kids. Help your child learn to love living a healthy, fit lifestyle!

11/21/2025

🔥Nothing like wall balls, DB Clean & Jerks and DB step ups at 6am. Props to all who showed up today for this one! ☝️

11/21/2025

Elite fitness isn’t built on one workout. It’s forged over time by consistently showing up.

11/19/2025

If you’re craving a very specific food (not just any food) that’s one of the biggest clues it might be stress eating.

Especially if it hits fast, feels urgent, or shows up every time you want to mentally check out.

When you learn to check in instead of check out of your body’s cues, you take back control.

This is especially important if you’re a midlife woman juggling caregiving on top of all her other work, home, and family responsibilities.

11/17/2025

🌅 From “I hate it” to “I keep showing up.”

When Arielle joined GRCF at 6 a.m. classes, she was sore, tired, and unsure if CrossFit was for her.

Now? She’s stronger, more confident, and proud of her consistency. 💪

“Every small win was celebrated by everyone in class. The coaches and community made the magic happen.”

Her advice for anyone thinking about starting:

“Stick with it. Difficult goals are hard — and that’s what makes them worth it.”

Read Arielle's full story here: https://grandrivercrossfit.ca/uncategorized/grand-river-crossfit-member-spotlight-arielle-d/

11/16/2025

We've got weights every single day! If you love dumbbells and barbells this is your week.

Let's make it an awesome week!

11/15/2025

These Baked Protein Pumpkin Pie Bites taste like fall in a bite, but with enough protein and fiber to keep you satisfied.

They’re quick to make, freezer-friendly, and perfect for snacks, dessert, or even breakfast on the go!

Baked Protein Pumpkin Pie Bites
(Makes 12)

1 cup (240 g) canned pumpkin purée
1 cup (100 g) oat flour or blended oats
½ cup (50 g) vanilla protein powder
¼ cup (60 g) almond butter or peanut butter
2 Tbsp maple syrup or honey
1 tsp pumpkin pie spice
½ tsp cinnamon
1 tsp baking powder
Pinch of salt

Preheat your oven to 350°F (175°C) and line a muffin tin with muffin liners or lightly mist with baking spray.

Mix all ingredients in a bowl until smooth and evenly combined.

Divide batter into 12 mini muffin cups.

Bake for 15-18 minutes, or until a toothpick comes out clean. Let cool for 10 minutes before removing from pan.

Nutrition (per bite, approx.): Calories: 95 | Fat: 3.5 g | Carbs: 11 g | Fiber: 3 g | Protein: 6 g

11/13/2025

PSA: The whiteboard briefing is not background noise ✍️
Listen once. Ask less. WOD more.

11/12/2025

⏰Most of us don’t need more things to do in the morning…

What we need is a more effective wind-down strategy.

Try this 5-step nighttime routine and notice how different your energy feels tomorrow.

11/11/2025

Today, on this Remembrance Day, we pause to honor the bravery and sacrifice of those who served, and those who continue to serve. We remember, with gratitude, the freedoms their courage has protected. 🇨🇦❤️

11/10/2025

It’s time for one of our favorite traditions — our annual charity event!
This year we’re putting a spin on the classic workout Fight Gone Bad and using it to give back to our community.

Introducing Food Fight Gone Bad 🥊
All proceeds will support the Dunnville Salvation Army Food Bank.

Here’s how it works:

💥 Participants will donate 10¢, 15¢, or 25¢ per rep they complete.

💥 Grand River CrossFit will match the highest RX’d male and female with 50¢ per rep each.

💥 The more you move, the more meals we raise.

🗓 Friday, November 28th
🕖 7:00 PM at Grand River CrossFit

So grab your spot, bring your grit, and let’s turn every rep into real impact. Whether you go RX or scaled, every single effort counts.

👉 Sign up on WODBoard!