The most favourite event on the gym calendar is all about earning points for your team, having fun and challenging yourself.
Take a listen!
It's the most chaotic time of the year...The captains have been selected and the teams have been chosen. The Grand River CrossFit Open Intramurals begins now!Our version of the annual worldwide CrossFit competition is all about having fun and chal...
02/22/2026
💣This is the Week!
Let the games begin! The Grand River CrossFit Open Intramurals start this Monday with the first of six points workouts. We've got a fun mix of body weight exercises along with some heavy lifting.
Need to get race ready? The official Grand River CrossFit running club will be hitting the track with an ascending/descending interval ladder.
Let's make it an awesome week!
02/20/2026
📢 It's the moment you've all been waiting for...
And the teams for the 2026 GRCF Open Intramurals are:
🌟PR or ER (Captain - Dale)
Paul G, Paul L, Peter, Yolanda, Sara K, Kristie, Jean, Jeanette
🌟Swole Mates (Captain - Michelle Stanley)
Amy, Sarah B, Val, Char, John B, Louise, Rob L, Jolene
🌟Lift Happens (Captain - Jen P)
Nima, Colleen, Teresa, Karen, Lindsay, Jen M, Rob M, Arielle
We're getting fired up for the Open with a nice variety of movements including wall balls, burpees and toes-to-bar. No doubt all of those will be featured in the coming weeks!
Did you know we post a weekly running wod? You'll find it in the programming section of WODBoard. Go to the drop down list and select RUNWOD. Click on Sunday and you will see the workout. Why not connect with our unofficial but totally awesome running group and push the pace? Amy, Sheryl, Nima and Paul are always looking for new running friends!
02/08/2026
🏋️♀️How many variations of a squat are there?
This squat variation is a throwback to the classic days of bodybuilding and it's a good one.
Of course there is the usual lineup of challenging AMRAPS and a Tabata favourite that will leave you feeling like you had a great workout.
The workouts are programmed. All you've got to do is
02/06/2026
The workout briefing is where we explain the workout of the day, show proper technique and offer any modifications that our members may need.
That’s what usually happens…
And then that one member has to run to the bathroom midway through🤣
The workout briefing sets the tone for the class and this one was a lot of fun!
02/04/2026
🤩Lifting Day🤩
There’s nothing more motivating than lifting weights with your friends! We’ve got new members, experienced athletes and everyone in between pushing each other to get stronger.
Well done everyone!
02/02/2026
🔥 JANUARY ATTENDANCE CHALLENGE — DONE. 🔥
January isn’t easy. Cold mornings, dark evenings, busy schedules, snowstorms… and yet 42 of you showed up to class 10+ times this month 👏
That’s 42 people choosing consistency over motivation.
42 people prioritizing their health when it would’ve been easier not to.
42 reminders that progress isn’t about perfect weeks — it’s about showing up again and again.
This challenge is never about winning prizes or chasing numbers. It's about building momentum, creating routines, and proving to yourself that you can stay consistent — even in January.
If you hit 10+ classes: we see you, and we’re proud of you.
If you didn’t quite get there: January doesn’t define you — February is already waiting.
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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.
Stop by and meet us. We’d love to show you how we can change your life!
