Grand River CrossFit

Grand River CrossFit �Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

Meet Karen: 64 and Still Going Strong 💪If you think getting older means slowing down, you probably haven't met Karen Til...
09/10/2026

Meet Karen: 64 and Still Going Strong 💪

If you think getting older means slowing down, you probably haven't met Karen Tilstra.

Karen is 64, has been part of the Grand River CrossFit crew for more than 12 years, and apparently didn't get the memo that she's supposed to take it easy.

Her idea of staying active includes hiking 900 km of the Bruce Trail, trekking up mountains in Peru at elevations of 4,800 metres, and taking her six grandkids on adventures.

Talk about DETERMINATION! We are so proud of what you've accomplished Karen!

09/09/2026

What if your child could build confidence while getting stronger.

That’s exactly what our Girl Strong and Forge CrossFit classes can do.

We have classes starting soon. Type “kids” in the comments and we’ll reach out and tell you how to get your son or daughter started.

Most of the calories you burn every day have nothing to do with your workouts. Researchers call it NEAT: non-exercise ac...
09/08/2026

Most of the calories you burn every day have nothing to do with your workouts.

Researchers call it NEAT: non-exercise activity thermogenesis. It's everything you do outside of structured exercise.

Studies show it can vary by up to 2,000 calories per day between two people of similar size.

That's why two people can follow the same plan and get different results. And why someone who works out hard but is sedentary the rest of the day can still feel stalled in their progress.

The fix: start looking for opportunities to move more throughout your day.
✅ Take the stairs
✅ Add a daily walk
✅ Stand or pace during phone calls
✅ Get up and move every hour
✅ Find an active hobby instead of watching TV

The benefits go way beyond fat loss. More daily movement means better blood sugar, stronger immunity, better mood, better bone density, and one of the strongest predictors of healthy aging.

Nutshell: move more during your workouts AND all day long.

Want to boost your results even more? Comment INTERESTED and we'll send over some info on how to get started with us!

09/08/2026

Ladies, strength training isn’t just about looking stronger.

It’s about being stronger for life. 💪

The goal isn’t to become a bodybuilder.

It’s to be able to carry the groceries, climb the stairs, get off the floor, play with your grandkids, travel, hike, lift, move and live confidently for years to come.

And the best time to start building that strength?

Now.

If you’re not sure where to begin, type “interested” in the comments. We’ll help you get started at the level that’s right for you.

Happy Labour Day! 🇨🇦Today we honor everyone whose contributions built this country and continue to move it forward every...
09/07/2026

Happy Labour Day! 🇨🇦

Today we honor everyone whose contributions built this country and continue to move it forward every single day.

Wishing you a wonderful long weekend with good food, good company, and a little well-earned rest!

😎The last long weekend of summer means it's time to get back to the regular routine. We hope you are enjoying every mome...
09/06/2026

😎The last long weekend of summer means it's time to get back to the regular routine. We hope you are enjoying every moment before reality hits!

We're jumping right back into the groove with a spicy squat and should press combo. This week also features burpees, rowing and an EMOM that hits all the muscle groups.

Let's make it an awesome week!

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.

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205 Cross Street East
Dunnville, ON
N1A2X5

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