Grand River CrossFit

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Dunnville, ON
Grand River CrossFit

�Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

08/04/2026

🎉 45 members. 10+ classes. One amazing July! 🎉

A huge shoutout to the 45 members who made it to 10 or more classes in July! 👏💪

Our summer Bingo Challenge definitely added some extra fun, with members sharing favourite recipes, discovering local restaurants, exploring Dunnville, getting their families moving, and checking off some creative challenges along the way.

But here's the real reason for this month's success...

The bingo card didn't get people into the gym—their routines did.

When fitness becomes part of your lifestyle, showing up isn't something you have to think about. Challenges are fun, prizes are a bonus, but the habit you've built is what keeps you healthy, strong, and consistent all year long.

Now for the fun part... 🎁

This month we're giving away three $25 gift cards to Canadian Tire. And the winners are...
⭐Peter J
⭐Harold B
⭐Kristie W

Congratulations to everyone who made their 10! Keep building those habits!

08/04/2026

Who knew a little Bingo card could create so many great memories? 🎉

Over the past few weeks, our Grand River CrossFit Bingo Challenge has been about so much more than workouts.

❤️ We've discovered everyone's favourite dessert recipes (and now we're all craving sweets).
🥗 Swapped healthy salad ideas that we'll actually make.
🥞 Built a list of the best local breakfast spots and independent restaurants around Dunnville.
👨‍👩‍👧‍👦 Got families moving together with outdoor workouts, building sandcastles, and enjoying plenty of fresh air.
📸 Explored our community by snapping photos at local murals and some of Dunnville's most scenic spots.

It's been amazing to see everyone getting outside, supporting local businesses, spending time with family, and connecting with each other beyond the gym walls.

Fitness isn't just about what happens during the hour you're in the gym—it's about building a healthy, active life and an even stronger community.

A huge thank you to everyone who jumped in, shared photos, completed squares, and made this challenge so much fun. We loved seeing your adventures, your creativity, and your community spirit! 💙💪

And now on to our winners:

One Line draw for the $25 SportChek gift cards go to:
⭐Toni
⭐Sara
⭐Lindsay

Two Line draw for the long-sleeved T-shirts go to:
⭐Paul G
⭐Paul L
⭐Dale

Full card draw for the UnderArmour hoodies go to:
⭐Jean
⭐Nima

08/02/2026

😎Ah, the Civic holiday long weekend...

We hope you are enjoying a much deserved rest weekend! The barbells are back this week. We've got snatches, cleans and front squats for your workout pleasure. Don't stress out about Thursday. Zone out with your favourite playlist and just do it!

👉Are you tired of the same workout routine? Comment "INTERESTED" and we'll send over some info on how to get started at Grand River CrossFit.

07/30/2026

Exposed! How we program the workouts at Grand River CrossFit.

07/28/2026

Tracey didn’t wait until she felt ready.
She didn’t wait until it felt easy.
She started.

And she kept showing up.

At almost 55, she’s deadlifting 250 pounds.
Portaging through Algonquin.
Setting the example.

And proving that strength has no expiration date.

If you see Tracey in the gym this week, ask her about Deadlift Day. 💪
Interested in being like Tracey? Type INTERESTED in the comments and we'll tell you how you can get started on your fitness journey.

07/28/2026

You’ve probably heard of PFAS (aka “forever chemicals”)... and they might seem like just another trend to watch out for.

But some plastics contain chemicals called “endocrine disruptors.”

They can mimic estrogen in your body, throwing off the hormonal balance you work so hard to maintain.

Labels saying "BPA-free" don't guarantee the plastic is safe.

Here's where to start:
✔️ Stop microwaving in plastic containers
✔️ Ditch the plastic water bottle
✔️ Swap your most-used storage containers for glass or stainless steel
✔️ Replace plastic utensils with silicone, wood, or stainless steel

✅ Share this post with a friend or family member
✅ Save this post for your next kitchen cleanout
✅ Follow us for more strategies for women over 40 working on their fitness

07/26/2026

We're starting the week with push press and an EMOM that is sure to please. If you've been missing double unders and burpees, we've got your back. Both elements are featured in the last half of the week.

👉Don't forget that this is the LAST WEEK to claim your BINGO squares.

Let's make it an awesome week!

07/25/2026

Potato salad at the cookout? Yes, please!

🥔 Here’s why it’s a healthy (and tasty!) choice.

When you cook potatoes and let them cool, the starch changes structure and becomes something called “resistant starch.”

That means it acts more like fiber than a carbohydrate, helps keep you full longer, feeds the good bacteria in your gut, and has less impact on your blood sugar than a freshly cooked potato.

Plus, it’s delicious.

Simple Summer Potato Salad
Serves 4 to 6

2 lbs (900 grams) small red or yellow potatoes, cubed
3 Tbsp olive oil
2 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Optional add-ins: chopped celery, red onion, fresh herbs, hard-boiled eggs, capers, or whatever sounds good to you!

Cook potatoes in salted boiling water until just tender, about 12 to 15 minutes. Drain and cool completely. (Don't skip this step... it's what builds the resistant starch!)

Whisk together olive oil, vinegar, mustard, salt, and pepper. Toss with cooled potatoes and any add-ins you like. Refrigerate for at least an hour before serving.

Estimated macros per serving, based on 6 servings, potatoes and dressing only: 180 calories; 3g protein; 27g carbs; 7g fat; 3g fiber

Customize it: Add hard-boiled eggs for extra protein, toss in fresh herbs for brightness, or mix in whatever vegetables your family loves.

07/21/2026

If you're a woman over 40 who has been eating clean but still can't seem to lose belly fat, this one is worth a close read.

Visceral fat... the kind that builds up deep around your organs... is one of the most important health markers to pay attention to.

One of its sneakiest causes isn't what you're eating…

It's what you're DRINKING.

Always check your labels! 👀

Address

205 Cross Street East
Dunnville, ON
N1A2X5

Website

http://www.grandrivercrossfit.ca/

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