Grand River CrossFit

Grand River CrossFit �Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

09/14/2025

We've got lots of barbell, a little cardio and a few burpees lined up for you this week!

It's gonna be 🔥🔥!

Let's make it an awesome week!

When John moved to Dunnville, he was looking for more than a gym—he was looking for connection. What he found at Grand R...
09/12/2025

When John moved to Dunnville, he was looking for more than a gym—he was looking for connection. What he found at Grand River CrossFit was the Breakfast Club crew, expert coaching, and a community that feels like home. 🏋️‍♂️☀️

‘There are two equal parts to GRCF: the workout that builds strength and flexibility, and the mental benefit—connecting with people and feeling welcome.’

We couldn’t agree more. 💙
Read John's full story here: https://grandrivercrossfit.ca/uncategorized/grand-river-crossfit-member-spotlight-john-b/

Get ready for a fun adventure that combines the excitement of the Amazing Race with the intensity of CrossFit. The secon...
09/12/2025

Get ready for a fun adventure that combines the excitement of the Amazing Race with the intensity of CrossFit. The second Grand River CrossFit Amazing Race is coming your way on Saturday October 18.

Event Details

📅 Saturday October 18, rain or shine

⌚9am

📍We start at the gym!

Teams: 4 members per team, including one driver. This is a FREE event is exclusively for Grand River CrossFit members!

What to Expect
Your team will navigate through a series of CrossFit challenges spread across multiple locations. From strength and endurance challenges, to puzzles and games, you will need to work together and think fast.

How to Participate
▶Recruit your team of 4 and come up with a team name

▶Ensure one member is willing to drive and assign a team Captain

▶Register your team members no later than Wednesday October 15 via WODBoard. We are only taking 10 teams of 4!

▶Come prepared with your competitive spirit and a sense of adventure!

The Amazing Race is all about fun and bragging rights for the team that comes out on top. Don't miss this opportunity to challenge yourself, hang out with your gym pals, and have a blast.

Ready to take on the race? We can't wait to see which team comes out on top!

REGISTER VIA WODBOARD

09/10/2025

Everyone wants the “secret sauce” to getting fit in CrossFit.
Is it the pre-workout? The right shoes? Or maybe using half the bucket of chalk before every lift? 🪣

Sorry to dissapoint, but the real answer isn’t flashy… it’s consistency.

✅ Not going 7 days in a row and then ghosting the gym for 2 weeks.
✅ Not waiting for the “perfect” workout to show up.
✅ Just showing up regularly, even on the days you don’t feel like it.

Progress = small wins stacked over time 💪

Think of it like brushing your teeth- you wouldn’t skip a week then try to catch up with one mega brush. 🦷 Fitness works the same way. Show up, do the work, repeat.

So here’s the reminder: you don’t need perfect — you just need consistent. See you at class tomorrow😉

🤔After 25+ years of coaching dozens of busy men and women in their 40s and 50s who’ve tried every diet out there, these ...
09/09/2025

🤔After 25+ years of coaching dozens of busy men and women in their 40s and 50s who’ve tried every diet out there, these are the 5 lessons we come back to again and again.

They’re simple… but they change EVERYTHING when they click into place.
If you’re working on losing weight without obsessing over food or spending hours at the gym… these are the principles we’d start with.

Save this post for days you’re feeling discouraged as a reminder that you’re on the right track!



09/07/2025

😎There is a little bit of everything this week!

From snatches and jerks to a walk with some weights, there is something for everyone.

Let's make it an awesome week!

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.Mos...
09/06/2025

This is your new snack formula that keeps your energy stable between meals... and it’s about to make life way easier.

Most people snack on carbs alone (like fruit, crackers, or toast) and crash an hour later.

But a balanced approach keeps you full, focused, and feeling steady.

✅ Choose 1 from each group:
Protein + produce + healthy fat

✅ How much? Just use your hands: palm for protein, thumb for fats, handful for produce.

Got a go-to combo you love? Drop it below 👇

🚨 Member Spotlight: Sharon Jones 🚨From “chumpa-lumpa” (her words, not ours!) to CrossFit strong – Sharon’s story is all ...
09/05/2025

🚨 Member Spotlight: Sharon Jones 🚨

From “chumpa-lumpa” (her words, not ours!) to CrossFit strong – Sharon’s story is all about grit, humour, and refusing to let age define what’s possible.

She joined GRCF in March 2023 after years of walking for fitness but wanting more challenge. A hip replacement had left her protecting her left leg for years – but now she’s squatting deeper, lifting heavier, and RX’ing workouts.

💪 She can now gallop her horse without losing her breath
💪 Throw bales of hay like it’s nothing
💪 Lift a heavy Western saddle with ease
💪 Keep up with – and sometimes beat – the youngsters

“You don’t know what you don’t know until you know it – so give it a try. You owe it to yourself.”

Oh – and she convinced her husband to join in 2024… now they WOD together. 🏋️‍♂️❤️🏋️‍♀️

Sharon, you inspire us all.

Read Sharon's full story here: https://grandrivercrossfit.ca/uncategorized/member-spotlight-sharon-jones/

09/04/2025

🍒Stop cherry-picking your workouts🍒
It’s tempting to skip the ones that look tough or target your weaknesses… but those are the exact workouts that make you better. 💪

CrossFit isn’t about doing what’s comfortable - it’s about building a body and mind that are ready for anything. So next time you see a workout you don’t like… that’s your sign to SHOW UP! ☑️

😮Oops! We accidently omitted one of our most dedicated members from the August attendance list.Nima has hit an average o...
09/03/2025

😮Oops! We accidently omitted one of our most dedicated members from the August attendance list.

Nima has hit an average of 20 or more classes a month since January. Will he keep it up for the remainder of the year? We will keep you posted!

😎Summer Fun + Consistent Gym Time = AWESOME!It can be challenging to prioritize the gym when this summer weather has bee...
09/02/2025

😎Summer Fun + Consistent Gym Time = AWESOME!

It can be challenging to prioritize the gym when this summer weather has been so spectacular.

The 39 members on this list recognize that an hour at the gym three times per week doesn't take away from their summer fun. A commitment to a regular fitness routine makes all summer activities even better!

Well done!

Address

205 Cross Street East
Dunnville, ON
N1A2X5

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Changing lives for over 20 years!

2018 marks 20 years serving the community of Dunnville and beyond! It has been an incredible 20 years and we look forward to many, many more years.

When we take a moment to think about the past two decades a lot of great moments come to mind. Our martial arts students have earned Black Belts and have channeled that discipline to become nurses, teachers, police officers and successful entrepreneurs. To have been a small part of these success stories is a privilege.

Fitness that is achievable, sustainable and enjoyable has always been our focus. Our CrossFit members are redefining fitness. They are a diverse group that includes grandparents and stroke survivors, busy dads and new mothers. From seniors with mobility issues to young athletes looking to maximize performance, our style of fitness is 100% customized to each member. It doesn’t matter what your goal is, our program and expertise will give you the tools to achieve it.

We love our small town. We are members of the Rotary Club and the Chamber of Commerce. We have raised over $6000 for our hospital, support local fitness events and contribute regularly to local groups and fundraisers. It’s a small way of saying “thanks” for all the years of support.