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
Oct 9, 2026
Jennifer Haynes
1 min read

saturday, October 10, 2026

10/10/2026 For time with a partner; Split however 4 rounds  15 power snatches @ 115#/75# 25 toes to bar  15 strict HSPU + 4 rounds 15 barfacing burpees 20 hang...
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CrossFit training with wall ball
Gym News Old
Oct 8, 2026
Jennifer Haynes
1 min read

friday, october 9, 2026

Friday 10/9/2026 A. Pause Back Squat x3 reps Every 2:30 x6 sets  *Last set @ 9/10 RPE B. For time Row 1000m/850m + 10-20-30 Single arm DB hang clean and...
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CrossFit training with wall ball
Gym News Old
Oct 7, 2026
Jennifer Haynes
1 min read

thursday, october 8, 2026

Thursday  10/8/2026 8 minute AMRAP Run 200m 100m Sandbag bearhug carry  rest 4:00 8 minute AMRAP Echo bike 12/9 cals  2-4-6-8-10… Wall walks  rest 4:00 8 minute AMRAP 1-2-3-4-5.. Plate...
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CrossFit training with wall ball
Gym News Old
Oct 6, 2026
Jennifer Haynes
1 min read

wednesday, October 7, 2026

Wednesday  10/7/2026 A. Take 15 minutes to complete 4 sets      A1. Farmers walk 100m     A2. 12-15 DB bench press      A3. Max GHD sit-ups in 45 seconds  B....
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CrossFit training with wall ball
Gym News Old
Oct 5, 2026
Jennifer Haynes
1 min read

tuesday, October 6, 2026

10/6/2026 20 minute AMRAP Run 400m 30 air squats  20 alternating DB snatches @ 50#/35# 10 strict pull-ups  + Extra Credit  3 sets  15 DB hammer curls 15 DB/kb overhead...
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CrossFit training with wall ball
Gym News Old
Oct 4, 2026
Jennifer Haynes
1 min read

monday, October 5, 2026

Monday  10/5/2026 A. EMOM 5 min  Clean pull x3 reps  -load @ 90%-100% of 1RM PC B. 8 min EMOM       Power Clean x 2 reps  4 min @ 80%...
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