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Recent episodes
What is Hybrid Training?
Jun 22, 2026
18m 44s
Things that Go Wonky As We Age🤣
Jun 3, 2026
19m 16s
😍Our Favourite Types of Workouts -- And a few "Ew!" Ones!
May 25, 2026
18m 00s
Feeling Blah? We've got tips to fix that!
May 20, 2026
12m 39s
Fitness and Mental Health
May 11, 2026
14m 08s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 6/22/26 | What is Hybrid Training? | Got an topic you want us to discuss? Send us a message! CrossFit is the original hybrid workout. While combining weights with cardio is hardly new, CrossFit transformed it into a methodology. Hyrox, Deca and similar programs are taking the competition elements of CrossFit, but lowering the barriers to entry by eliminating high skill movements like muscle ups and heavy Olympic lifts. Can you do CrossFit and succeed at a hybrid event like Hyrox? Yes, you can. We get into it on the latest episod... | 18m 44s | ||||||
| 6/3/26 | Things that Go Wonky As We Age🤣✨ | agingfitness+4 | — | — | — | agingfitness+4 | — | 19m 16s | |
| 5/25/26 | 😍Our Favourite Types of Workouts -- And a few "Ew!" Ones!✨ | workoutsCrossFit+3 | — | Grand River CrossFit | Dunnville, Ontario | workoutsCrossFit+3 | — | 18m 00s | |
| 5/20/26 | Feeling Blah? We've got tips to fix that!✨ | energy boostingdiet tips+3 | — | Grand River CrossFit | Dunnville, Ontario | energydiet+3 | — | 12m 39s | |
| 5/11/26 | Fitness and Mental Health✨ | fitnessmental health+4 | — | Grand River CrossFit | Dunnville, Ontario | fitnessmental health+5 | — | 14m 08s | |
| 5/4/26 | ⏰How to Make Time for Fitness✨ | fitnesstime management+3 | — | Grand River CrossFit | Dunnville, Ontario | fitnesstime management+3 | — | 15m 37s | |
| 4/27/26 | Don't Settle for Mediocre! How Fitness Defies Being Average💥💣✨ | fitnessCrossFit+4 | — | — | Dunnville, Ontario | fitnessCrossFit+4 | — | 14m 58s | |
| 4/20/26 | 🤔What's Your Definition of Fitness?✨ | definition of fitnesscomponents of fitness+3 | — | Grand River CrossFit | Dunnville, Ontario | fitnesswellness+3 | — | 13m 41s | |
| 4/13/26 | 🥩Has the Protein Trend Jumped the Shark?✨ | protein trenddiet trends+3 | — | Tim HortonsGrand River CrossFit | Dunnville, Ontario | proteindiet trends+5 | — | 16m 42s | |
| 4/6/26 | 🏋️♀️The Elements of a Great Strength Workout✨ | strength workoutexercise essentials+3 | — | — | — | strength workoutsquats+5 | — | 18m 26s | |
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| 3/30/26 | 👉Prepping For the 2027 Open - Our Tips to Improve Your Performance✨ | performance improvementfitness tips+3 | — | Grand River CrossFit | Dunnville, Ontario | 2027 Openfitness+3 | — | 15m 15s | |
| 3/27/26 | 🏋️♀️Strong Women, Strong Futures! | 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... | 17m 13s | ||||||
| 3/17/26 | 💥Another Open is Done! Our Recap of a Fun Few Weeks💣 | 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 Cro... | 20m 15s | ||||||
| 3/9/26 | 🍒🥑Habit Stacking Challenge Recap | 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 ch... | 14m 00s | ||||||
| 3/2/26 | 🔥26.1 is Done! The Wine and Beer-fueled Recap!🍷🍺 | 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 websi... | 17m 03s | ||||||
| 2/23/26 | 💥And the Chaos Begins! Our Version of the CrossFit Open Starts Now. | 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 ... | 21m 03s | ||||||
| 2/17/26 | 🎖️The Surprisingly Un-Clean Eating Habits of Olympic Athletes | 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. ... | 16m 38s | ||||||
| 2/12/26 | ♥Feeling the "Love" from a Workout? How to Ease Muscle Soreness. | 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.f... | 15m 53s | ||||||
| 2/2/26 | ❄Snow Shoveling For Time - How to Safely Crush Winter's Ultimate Workout | 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 ... | 14m 48s | ||||||
| 1/27/26 | 📢The Scale is Lying - There are Better Ways to Measure Fitness Progress! | 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. ... | 15m 52s | ||||||
| 1/19/26 | The Smart Shopper: Comparing Coaching Gyms and 24hr Access Gyms | Got an topic you want us to discuss? Send us a message! Are you self-motivated and workout with a plan? If so, then a 24 hour access gym is for you. But what happens if you struggle with knowing what to do? What if you have an injury or limitation and still want to exercise, but don't know how to modify a movement? At a typical gym, you get access. Access to equipment. Access to machines. Access to figuring it out on your own. And hey - if that works for you, awesome. But at Grand River... | 15m 31s | ||||||
| 1/14/26 | Our Go-to Healthy Habits | Got an topic you want us to discuss? Send us a message! Healthy habits do not have to be complicated. Drinking water first thing in the morning, regular exercise and no social media or email for the first hour of the day are some of our go-to healthy habits. Sticking to healthy habits can be a challenge too. We're also sharing some of our struggles in keeping to our healthy habits. It's all about progress, not perfection. We're into the Irish whiskey on the latest episode. Take a listen! Are ... | 21m 23s | ||||||
| 1/6/26 | The Most Challenging Workouts of 2025 - Our Picks🤣 | Got an topic you want us to discuss? Send us a message! Our WOD retrospective is all about those "sucky" workouts that pushed us beyond our comfort zone. These workouts are the ones that make us stronger, both mentally and physically. We've each made a list of our most challenging workouts of 2025. Interestingly we all picked a few of the same workouts! FYI - We'd like to suggest that the first workout of 2026 be on the list for next January's recap🤣. This is a fun trip down CrossFit memory l... | 17m 49s | ||||||
| 12/31/25 | 🙌Why CrossFit is for Beginners. | Got an topic you want us to discuss? Send us a message! No, you do not have to be fit to do CrossFit! It's kind of like having a bath before having a shower. We are very beginner-friendly. Our coaches are masters at adapting workouts to suit each member's current fitness level. All you need to do is show up and let us help you become a healthier, stronger version of you. Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our social li... | 14m 49s | ||||||
| 12/15/25 | 🎅Holiday Weight Gain Got You Feeling Santa-sized? | Got an topic you want us to discuss? Send us a message! How much weight do you really gain over the Christmas season? It might feel like ten pounds, but it's closer to two pounds. So what's really causing this Santa-sized feeling? We get into why you feel like you've gained ten pounds and what you can do to keep your weight in check and still enjoy the best of the season. Take a listen! Are you in the Dunnville, Ontario area? Curious about what Grand River CrossFit is all about? Check out our... | 11m 10s | ||||||
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