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 3, 2025
Jennifer Haynes
1 min read

Friday, October 3, 2025

Friday  10/3 For time Run 400m 15 Power Cleans @ 155#/105# 30 Push-ups Run 400m 12 Power Cleans  24 Push-ups Run 400m 9 Power Cleans  18 Push-ups + 2-3 sets...
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CrossFit training with wall ball
Gym News
Oct 2, 2025
Jennifer Haynes
1 min read

Thursday, October 2, 2025

10/2 Every 2:00 x15 sets (5 sets each alternating) Set 1- Bike erg 27/21 cals or Ski erg 21/16 cals (will alternate each set) set 2- 10 burpees+5 shuttle runs ...
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CrossFit training with wall ball
Gym News
Oct 1, 2025
Jennifer Haynes
1 min read

Wednesday, October 1, 2025

Wednesday  10/1 A. Take 15 minutes to complete the following Front squat:  x3 @ 75% x3 @ 80% x3 @ 85% x3 @ 77% x3 @ 82% x3 @ 87%...
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CrossFit training with wall ball
Gym News
Sep 30, 2025
Jennifer Haynes
1 min read

Tuesday, September 30, 2025

9/30 5 rounds for time Run 200m 12 deadlifts @ 185#/125# 9 box-jumps 24″/20″ 6 strict Handstand push-ups
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CrossFit training with wall ball
Gym News
Sep 29, 2025
Jennifer Haynes
1 min read

Monday, September 29, 2025

9/29 A. EMOM x5 minutes  4-6 thrusters @ 135#/95#+5-8 barfacing burpees  rest 2:00 EMOM x5 minutes  5-8 thrusters @ 95#/65#+4-6 barfacing burpees + B. 10 minute AMRAP 40 Double unders...
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CrossFit training with wall ball
Gym News
Sep 27, 2025
Jennifer Haynes
1 min read

Saturday, September 27, 2025

Saturday  9/27 6 rounds for time Row 500m 20 Wall ball 30#/20#+20 alternating DB snatches @ 70#/50# 10 bbjo+20 pull-ups *Split Row however *The couplets can be worked on at...
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