Got an topic you want us to discuss? Send us a message!

Tim Hortons is now offering a shot of protein in your morning coffee. There are brands of bread advertising high-protein bread. Has the protein trend reached its peak?

Diet trends take about five to 10 years to transition from fringe to mainstream. What will be the next diet trend? We're talking about it on the latest episide!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

What actually makes a strength workout effective? In this episode, we break it down to the essentials—squats, deadlifts, and balanced pushing and pulling movements. These are the foundational patterns that build real-world strength, support joint health, and keep you moving well for life.

This conversation was sparked by a chat with an older gentleman who asked for advice on his routine. Like many people, his workouts focused heavily on arms and chest—but left major gaps that could impact strength, posture, and long-term function. It’s a common mistake, and an important one to fix.

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

Every Open has its challenges! 2026 was no different. Now it's time to regroup, look back on your performances and create a plan to improve for next season.

We've got tips to help you increase your overall fitness, which will translate into an awesome 2027 Open.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

After the age of 30 women lose between 3 and 8% of their muscle mass per decade.

Strength training is the key to being able to carry your own groceries, get up off the floor without help and living in your own home. It isn't just about aesthetics; it's about survival.

Nyree shares highlights from her talk at the International Women's Day event in Dunnville.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

Our version of the CrossFit Open season is done! Three challenging weeks of points workouts and Friday night chaos ran surprisingly well.

It's like we've done this before!

The energy in the gym was awesome. It was so fun to see everyone push themselves and cheer each other on.

We're sharing our favourite moments of the 2026 Grand River CrossFit Open Intramurals.

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

In this episode, we break down the four-week Habit Stacking Challenge we recently ran at Grand River CrossFit and the powerful lessons that came out of it.

Instead of asking members to overhaul their entire lifestyle overnight, the challenge focused on building one simple habit at a time. Each week added a new layer designed to support better health, more energy, and improved performance in the gym.

The biggest takeaway from the challenge? Sustainable change doesn’t come from extreme diets or short bursts of motivation. It comes from small habits practiced consistently over time.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

Oh, those legs!

There's nothing like doing a ton of wall balls and box jumps on a Friday night with your friends. 26.1 is done!

Our version of the CrossFit Open is all about challenging yourself and encouraging your fellow CrossFit friends.

Fiona and Greg are sharing their experience with 26.1.

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677

Got an topic you want us to discuss? Send us a message!

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 challenging yourself. It's about hanging out with your gym pals on a Friday night and enjoying a post-workout beverage. What else are you doing in February and March?

Take a listen!

Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social links and website:

https://www.facebook.com/grandrivercrossfit/

@grandrivercrossfit

https://grandrivercrossfit.ca/

Book your Free "No Sweat Intro" here:

https://www.wodboard.com/locations/94/services/253/5da6dd0a/calendar?instructor_id=18677