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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

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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

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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

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

Canada's Natalie Spooner is reviewing the desserts at the Olympic village in Milan. The top bobsledders are pounding back Taco Bell and winning medals.

At the 2026 Winter games pizza and focaccia are the most popular foods among athletes. These types of foods are calorie dense and easy to digest, allowing these athletes to compete at their best.

When you're training for 20 to 30 hours a week eating clean all the time doesn't work. That doesn't mean that us mere mortals should be knocking back five soft tacos and hitting the gym.

We talk about the contrast between Olympic athletes and a local explorer who treks through Canada's Arctic with minimal calories. It really is amazing how the human body can perform!

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!

We've all had those workouts that leave a mark. Muscle soreness is part of the workout process, no matter how much exercise experience you have.

In today's episode we're talking about what causes muscle soreness and how to reduce it when it happens.

Here's a hint: Keep moving.

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!

January 2026 has proven to be one of the snowiest ever recorded. While a fit person will have no problem tacking the job of shoveling snow, a deconditioned person can find themselves struggling.

There is a increased risk of heart attack associated with snow shoveling. Warming up before heading outside and taking a few minutes to acclimate to the conditions will help even a seasoned CrossFit athlete shovel snow without injury.

With several more weeks of winter still to come chances are we'll be shoveling snow again. We've got tips to make this chore safer. 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!

There are so many ways to measure fitness progress that have nothing to do with weight.

Your weight on the scale is just a measure of your relationship with gravity. The scale doesn't tell the whole story and is not an indicator of health.

Perhaps your clothes are fitting better or you're lifting more with each workout. Maybe you're being more consistent with your healthy eating habits. All of these are measures of progress.

Those little wins are far more important than a number on a scale.

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