Grand River CrossFit

Grand River CrossFit �Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

🏋️Lifters Rejoice! This is your week.There is a barbell or a pair of dumbbells in every workout. From back squats and de...
06/18/2026

🏋️Lifters Rejoice! This is your week.

There is a barbell or a pair of dumbbells in every workout. From back squats and deadlifts to power cleans and dumbbell push press, if you love to lift, but aren't a fan of cardio, this is your time to shine.

Let's make it an awesome week!

You know your age…But do you know your biological age? 👀Takes a minute to check.
06/18/2026

You know your age…

But do you know your biological age? 👀

Takes a minute to check.

What an amazing group for today’s WOD at 8am. Today was all about the Clean & Jerk🏋️‍♂️The class started by working up t...
06/17/2026

What an amazing group for today’s WOD at 8am.
Today was all about the Clean & Jerk🏋️‍♂️

The class started by working up to a moderately heavy set of 10 reps in 12 minutes then finished off with “Gwen”
15-12-9 unbroken reps of clean and jerks. Just a little spicy. 🔥

Men and women over 40, has your body felt a little slower to react lately? There is a reason for that, and it has nothin...
06/16/2026

Men and women over 40, has your body felt a little slower to react lately? There is a reason for that, and it has nothing to do with "just getting older."

It comes down to one fitness quality that starts fading before most people even notice: power.

The ability to move quickly, catch yourself, react fast, and feel in control of your body.

The good news: it responds to training at every age.

Start here this week:

✅ Fast sit-to-stands
✅ Quick step-ups
✅ Ball slams
✅Dancing, pickleball, tennis, or golf

Anything that makes your body move with speed and intention counts!

06/16/2026

This week, we learned something important:
Resilience doesn’t care how old you are. It only asks one question: will you keep going? 💪

Our workout was simple on paper:
3 rounds
800m run
50 squats
30 sit-ups

But anyone who did it knows—it was a grind.

What impressed us most wasn’t the fastest time.
It was the courage to keep moving when the legs were tired, the lungs were burning, and that little voice in your head started suggesting “Maybe coach miscounted the reps…” 😊

We watched athletes complete their first longer running WOD.
We watched people who never considered themselves runners refuse to quit.
And we watched two incredible members ages 76 and 81 complete the workout Rx right alongside athletes decades younger.

That’s what CrossFit is all about.

It’s not@just building stronger muscles.

It’s building stronger minds.

Because everyone you push yourself through discomfort, every time you finish something hard, you prove to yourself that:
🔥You can do hard things
🔥You can keep going when it’s uncomfortable
🔥You’re capable of more than you think

And that’s a lesson that extends far beyond the gym.

The weights we lift are temporary.
The resilience lasts a lifetime. ❤️

🏆 500 Club Spotlight: Lorraine 🏆At 81 years young, Lorraine continues to show us what is possible when you commit to you...
06/15/2026

🏆 500 Club Spotlight: Lorraine 🏆

At 81 years young, Lorraine continues to show us what is possible when you commit to your health and fitness for a lifetime.

Today's workout was no easy task: 3 rounds of:
🏃 800m Run
🦵 50 Air Squats
💪 30 Sit-Ups

Lorraine didn't just complete it—she finished the entire workout in under 30 minutes, outperforming members who were 40, 50, and even 60 years younger than she is.

While many people see aging as a reason to slow down, Lorraine sees it as a reason to keep moving. Her consistency, determination, and positive attitude have been built over decades of prioritizing fitness, and the results speak for themselves.

What makes Lorraine special isn't just her impressive performance today. It's the example she sets every time she walks through the gym doors. She reminds us that strength, endurance, and resilience aren't reserved for the young—they're earned through years of showing up, putting in the work, and refusing to let age define what you're capable of.

Lorraine is living proof that age is just a number. The real measure is what you're willing to do with the years you've been given.

Congratulations, Lorraine, on joining the 500 Club and inspiring all of us to keep chasing our best, no matter our age! ❤️

😎We're putting the finishing touches on a couple of summer challenges for Grand River CrossFit members only.BINGO is com...
06/15/2026

😎We're putting the finishing touches on a couple of summer challenges for Grand River CrossFit members only.

BINGO is coming in July. We've got photo challenges, fun outdoor workouts featuring local landmarks, and gym-based tests of fitness to keep you active all month.

In August we're doing something new! It's called the CrossFit Enduro Challenge and it features three longer workouts to test your stamina.

Look to WODBoard and Facebook for more details in the coming days!

⌚Short workouts, long workouts and a really long workout...That's what's in store for the week ahead.Let's make it an aw...
06/14/2026

⌚Short workouts, long workouts and a really long workout...

That's what's in store for the week ahead.

Let's make it an awesome week!

Most people think aging well is complicated.It’s not.It comes down to a few things your body actually responds to — and ...
06/13/2026

Most people think aging well is complicated.
It’s not.

It comes down to a few things your body actually responds to — and they’re all trainable.

✅ Strength train regularly
✅ Eat in a way that supports your body
✅ Pay attention to your grip strength
✅ Sleep at consistent times
✅ Keep your balance and mobility in check
✅ Load your bones with real resistance
✅ Have a reason to get up and move every day

Focus on the basics. Do them consistently.

06/10/2026

💥The box squat is a classic variation that builds explosive power out of the bottom of the squat. It also reinforces proper mechanics and depth.

They are also a lot of fun!

Address

205 Cross Street East
Dunnville, ON
N1A2X5

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