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
Sep 19, 2025
Jennifer Haynes
1 min read

Friday, September 19, 2025

Friday 9/19 A. Take 12 minutes to complete 3 sets     A1. Front rack reverse lunge x14 reps     A2. Flat DB bench press x10 reps     A3. Side plank...
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CrossFit training with wall ball
Gym News
Sep 18, 2025
Jennifer Haynes
1 min read

Thursday, September 18, 2025

9/18 For total time  4 sets  Run 300m 24 alternating DB snatches @ 50#/35#  16 single DB step-ups 24″/20″ 12 chest to bar pull-ups rest exactly 2:00 btw sets *Goal...
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CrossFit training with wall ball
Gym News
Sep 17, 2025
Jennifer Haynes
1 min read

Wednesday, September 17, 2025

Wednesday 9/17 A. Take 15 minutes to complete the following Front squat: 4 sets of 4 @ 80% of 1RM from 9/3 B. 15-12-9-6-3 for time Wall ball 30#/20# Push...
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CrossFit training with wall ball
Gym News
Sep 16, 2025
Jennifer Haynes
1 min read

Tuesday, September 16, 2025

Tuesday  9/16 A. 1 Power Clean + 1 below knee hang power clean;  Every 45 seconds x8 sets  -building load from 155#/105# B. Clean grip deadlift @ 2121 x5 reps...
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CrossFit training with wall ball
Gym News
Sep 15, 2025
Jennifer Haynes
1 min read

Monday, September 15, 2025

9/15 A. EMOM 12 minutes  min 1: echo bike 10/8 cals  min 2: 8-12 thrusters @ 95#/65# min 3: max burpees in 40 seconds  *Goal is consistent burpees each set...
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CrossFit training with wall ball
Gym News
Sep 13, 2025
Jennifer Haynes
1 min read

Saturday, September 13, 2025

9/13 For time with a partner  Row 30/24 cals+Run 400m 4 Wall walks  16 Syncrho DB snatches @ 50#/35# 2 rope climbs  + Row 30/24 cals+Run 400m 6 Wall walks ...
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