Grand River CrossFit

Grand River CrossFit �Keeping Dunnville Fit since 1997!�

CrossFit - Nutrition Coaching - Personal Training

⌚Do you like your workouts short or long? We've got a 5min AMRAP lined up that will feel like a hard sprint. We're follo...
09/20/2026

⌚Do you like your workouts short or long? We've got a 5min AMRAP lined up that will feel like a hard sprint. We're following that up with a 15 minute chipper and a triplet that might take about 12 or so minutes.

For those of you who love your barbell, we have your posterior chain. Deadlifts are on deck for Wednesday!

Let's make it an awesome week!

Walk-Away Chicken…Do I have your attention yet!? :-) You don’t have to babysit the chicken while it’s cooking… and it co...
09/19/2026

Walk-Away Chicken…

Do I have your attention yet!? :-)

You don’t have to babysit the chicken while it’s cooking… and it comes out juicy and succulent!

🧑‍🍳Walk-Away Chicken
(Serves 2)

- 2 boneless, skinless chicken breasts (about 6 oz/170 g each)
- 1 tsp olive oil or butter
- Salt and pepper to taste

Pound chicken breasts to an even thickness, about ½- to ¾-inch (1.25- to 2-cm) thick.
Season both sides with salt and pepper. Heat a skillet over medium-high heat. Add oil or butter and swirl to coat.

Lower heat to medium and add chicken. Cook undisturbed for 1 minute. Flip, reduce heat to low, and cover with a tight-fitting lid. Set a timer for 10 minutes. Do not lift the lid!

After 10 minutes, turn off the heat. Leave covered for another 10 minutes. Check that the internal temperature has reached 165°F/74ºC. Rest 2 to 3 minutes, then slice.

Flavor tip: Finish with lemon juice, fresh herbs, or your favorite sauce after cooking.
Macros per serving: Calories: 185 | Protein: 35g | Fat: 4g | Carbs: 0g

Want more no-fail methods for juicy, flavorful chicken?

We just published our free Chicken Breast Cheat Sheet. It includes three of the best chicken prep methods, plus meal prep tips to make your week so much easier. You can get it right now by DMing us CHICKEN

If you’re a woman over 40 who wants to lose a few pounds and get your energy back... but you are waiting for your motiva...
09/15/2026

If you’re a woman over 40 who wants to lose a few pounds and get your energy back... but you are waiting for your motivation to kick in …

Motivation usually doesn't show up until after you take action.

Sometimes it takes a while for your brain to catch up to your body.

The next time you're waiting to feel ready, just start… and see what happens!

At Grand River CrossFit our coaches are experts and keeping our members focused and achieving their goals. If this sounds like something you need comment INTERESTED and we'll send over some information about how to get started.

Last week was a little less barbell intensive. We're making up for that this week!We've got floor press, sumo deadlifts ...
09/13/2026

Last week was a little less barbell intensive. We're making up for that this week!

We've got floor press, sumo deadlifts and heavy clean and jerks lined up for your workout pleasure. If you love cardio we've got you covered, too. Burpees, shuttle runs and rowing are in the mix just for you.

For our running team taking on the Run for the Grapes coming up at the end of September we've got short intervals to keep those legs primed for race day.

Let's make it an awesome week!

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!

Address

205 Cross Street East
Dunnville, ON
N1A2X5

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