One of the biggest myths we hear:
“I need to get in shape before I start CrossFit.”
Let’s clear that up real quick…
Nope not even a little 😊
CrossFit is built for beginners.
Every workout can be scaled.
Every movement has options.
And every person starts from a different place — and that’s exactly how it should be.
You don’t need to run fast or lift heavy. Just show up.
We’ll meet you where you’re at. Help you move well, scale everything to your level and build your fitness step by step.
You don’t need to be fit to start CrossFit…
But CrossFit will get you fit. 💪
Come as you are — we’ve got you.
12/10/2025
Rowing and Push-ups today. Only 5 rounds of 250m and 10 push-ups. 😊
It’s great when it’s done. Lol
12/10/2025
🎄Holiday treats aren’t just the ones on your plate.
The “treats” your body really craves (rest, movement, nutrient-dense food, water) can change how you feel almost instantly.
What’s your No. 1 go-to when you want to feel better fast?
12/08/2025
Our kids are our most valuable resource. Investing in their health is one of the best things parents can do.
Here is a blog post we wrote listing the benefits of our CrossFit Kids program. We have new sessions starting in January!
That’s why our Forge and Girl Strong CrossFit Kids programs are more than just other after-school activities. They're fun, safe, and engaging ways for
12/07/2025
🎄Merry Fitmas - Cardio Week!
If you loved core week you'll love cardio week!🤣
This week we're balancing out the cardio with a significant amount of strength.
Let's make it an awesome week!
12/05/2025
Having a little fun with the warm-up in the 8am class🤣!
12/03/2025
The fact is, for busy people in their 30s - 50s (and beyond!) small, repeatable actions are the real heroes for staying on track.
🎯Those small actions don’t take much time, but they add up to more energy, better sleep, and a boost in confidence!
When January comes, you’ll be surprised at how much momentum you’ve already built… and how strong your health account has grown.
12/02/2025
🎉 500 Club Spotlight: JACK BOWDEN 🎉
If you’ve ever wondered what 30+ years of consistency looks like… meet Jack Bowden — not just an OG, but the OM: Original Member. Jack has been training with us since the Top Body Gym & Fitness days, which means he’s been with Greg longer than Nyree has.
At 76 years young, Jack continues to redefine what “fit” looks like. This year, he jumped into the CrossFit Open and absolutely crushed it — outworking, outpacing, and flat-out out-hustling members half his age. His effort, grit, and no-excuses attitude put some of our younger athletes to shame in the best possible way.
And let’s be clear: Jack isn’t just showing up — he’s throwing down.
✨ Toes-to-bar? Yep, still got ’em.
✨ Deadlifts? Still pulling big numbers.
✨ Consistency? Untouchable.
Jack, your dedication over three decades inspires every single person who walks through our doors. Thank you for being a pillar of this community, a quiet legend, and living proof that age is just a number — and in your case, that number lifts heavy and hits workouts hard.
Congratulations on joining the 500 Club, Jack.
Here’s to many more reps, many more years, and many more young folks wondering how you’re still beating them. 💪🔥
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12/02/2025
🌟Food Fight Gone Bad in support of the Dunnville Salvation Army was a huge success!
Together we raised $2312.00! That’s going to help a lot of people in our community.
Thank you to our awesome members who donated and participated in this event. It was a lot of fun!
12/01/2025
🎉 500 CLUB SPOTLIGHT: JOHN UPSHALL! 🎉
If you’ve ever dropped into our 10am class, you already know exactly who we’re talking about. John Upshall—78 years young and the definition of consistency—is officially a member of the Grand River CrossFit 500 Club!
John shows up three times a week without fail, usually rolling in with the rest of our legendary crew of dedicated 70-somethings. They’re proof that age is just a number… effort, attitude, and showing up are what really count. And John? He brings all three—every single week.
But did you know John’s commitment to community extends far beyond the gym? John is also an active member of the Rotary Club alongside Greg and Nyree—and has served as Rotary President… just like Greg and Nyree. Talk about leadership, service, and leading by example both inside and outside the gym. 🙌
John, your work ethic, your positivity, and your incredible consistency inspire all of us. Congratulations on joining the 500 Club—you’ve earned every single rep.
💙 Here’s to many more classes, conversations, and accomplishments. Keep showing us how it’s done! 💪
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12/01/2025
Great morning classes today. Getting it done. Showing up is half the battle.
11/30/2025
🎄Merry Fitmas!
It's December and you know what that means...
We've got a new fitness challenge to keep you motivated! Be sure to check WODBoard for all the details.
This week we've got AMRAPs, EMOMs and heavy lifting. Christmas came early to Grand River CrossFit!🎁
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2018 marks 20 years serving the community of Dunnville and beyond! It has been an incredible 20 years and we look forward to many, many more years.
When we take a moment to think about the past two decades a lot of great moments come to mind. Our martial arts students have earned Black Belts and have channeled that discipline to become nurses, teachers, police officers and successful entrepreneurs. To have been a small part of these success stories is a privilege.
Fitness that is achievable, sustainable and enjoyable has always been our focus. Our CrossFit members are redefining fitness. They are a diverse group that includes grandparents and stroke survivors, busy dads and new mothers. From seniors with mobility issues to young athletes looking to maximize performance, our style of fitness is 100% customized to each member. It doesn’t matter what your goal is, our program and expertise will give you the tools to achieve it.
We love our small town. We are members of the Rotary Club and the Chamber of Commerce. We have raised over $6000 for our hospital, support local fitness events and contribute regularly to local groups and fundraisers. It’s a small way of saying “thanks” for all the years of support.
Stop by and meet us. We’d love to show you how we can change your life!
