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
Oct 11, 2025
Jennifer Haynes
1 min read

Saturday, October 11, 2025

Saturday  10/11 For time with a partner  Run 400m+Echo Bike 24/18 cals  40 clean and jerks @ 115#/75# 75 pull-ups Run 400m+Echo Bike 24/18 cals  30 clean and jerks @...
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CrossFit training with wall ball
Gym News
Oct 10, 2025
Jennifer Haynes
1 min read

Friday, October 10, 2025

Friday 10/10 3 sets for consistent reps  2 minute AMRAP 25 wall ball 20#/14# AMRAP Row cals remaining time rest 1:00 2 minute AMRAP 24 alternating DB snatches @ 50#/35#...
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CrossFit training with wall ball
Gym News
Oct 9, 2025
Jennifer Haynes
1 min read

Thursday, October 9, 2025

Thursday  10/9 8 minute AMRAP Run 200m 100m Sandbag bearhug carry  rest 4:00 8 minute AMRAP Echo bike 14/10 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
Oct 8, 2025
Jennifer Haynes
1 min read

Wednesday, October 8, 2025

Wednesday  10/8 A. Take 12 minutes to complete the following: Front squat x6 @ 75% x4 @ 80% x4 @ 85% x2 @ 90% B. 10 minute AMRAP 4 DB...
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CrossFit training with wall ball
Gym News
Oct 6, 2025
Jennifer Haynes
1 min read

Monday, October 6, 2025

Week 10-6-25 10/6 CFR Litmus test #1 repeat Minutes 00:00-8:00 8 minutes to build to a heavy single thruster + minutes 10:00-25:00 15 minute AMRAP Run 200m 15 thrusters @...
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CrossFit training with wall ball
Gym News
Oct 4, 2025
Jennifer Haynes
1 min read

Saturday, October 4, 2025

10/4 For time split as needed Row 50/45/40 cals  50 box-jumps 30″/24″ 50 Power Snatches 115#/75# Row 50/45/40 cals  50 kipping HSPU 50 Thrusters @ 115#/75# Row 50/45/40 cals  50...
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