Blog & Fitness Tips

Your Hub for Strength, Energy, and Real Results

Welcome to the CrossFit Rutherford Journal – your top resource for practical fitness advice, real member stories, and training insights that actually make a difference. From easy nutrition habits to strength-focused articles, you’ll find simple, effective tips to help you feel stronger, move better, and keep your motivation high, inside and outside the gym.

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CrossFit training with wall ball
Gym News Old
Aug 9, 2026
Jennifer Haynes
1 min read

monday, August 10, 2026

Monday  8/10/2026 A. EMOM x20 minutes        min 1: 12-15 DB bench press @ 50#/35# per hand      min 2: 8-10 deadlifts @ 225#/155#     min 3: Side plank...
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CrossFit training with wall ball
Gym News Old
Aug 7, 2026
Jennifer Haynes
1 min read

saturday, August 8, 2026

8/8/2026 For total working time with a partner  Min 00:00-12:00 P1- 150 GHD sit-ups P2- Ski erg 130/120/110 cal ski  min 12:00-24:00 P1- 150 Wall ball 30#/20# P2- 150/135/120 cal...
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CrossFit training with wall ball
Gym News Old
Aug 5, 2026
Jennifer Haynes
1 min read

thursday, august 6, 2027

Thursday  8/6/2026 min 00-11:00 1-2-3-4-5…10 DB front squats @ 50#/35# per hand  Parallette facing burpees  min 12:00-23:00 5 rounds  10 kb swings 70/53 12 toes to bar  14 push-ups Min...
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CrossFit training with wall ball
Gym News Old
Aug 4, 2026
Jennifer Haynes
1 min read

wednesday, August 5, 2026

Wednesday  8/5/2026 A. Take 15 minutes to complete the following Front squat x3 @ 80% x3 @ 85% x3 @ 90% 2×2-3 @ 95% of 3RM from 6/24 or 7/22...
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CrossFit training with wall ball
Gym News Old
Aug 3, 2026
Jennifer Haynes
1 min read

tuesday, August 4, 2026

8/4/2026 Tuesday  A. Take 15 minutes to complete 4 sets     A1. Close grip bench press x6-8 reps    A2. Double kb front rack walking lunge 50ft     A3. plank on elbows 45-60...
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CrossFit training with wall ball
Gym News Old
Aug 2, 2026
Jennifer Haynes
1 min read

monday, August 3, 2026

Monday  8/3/2026 A. 10 rounds for time 3 Deadlifts @ 275#/185# 5 Seated DB/kb strict Press @ 50#/35# 7 Box-jumps 24″/20″ *18 minute time cap  B. Row 250m @ HARD...
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