In the world of CrossFit, few workouts stir a blend of respect, grit, and reverence like a Hero WOD. These workouts serve as a solemn reminder of the sacrifices made by fallen service members and first responders—and provide a physical and mental test for those willing to rise to the occasion. One such workout is “Glen,” a Hero WOD named in honor of former U.S. Navy SEAL Glen Doherty.

If you’ve ever walked into your CrossFit gym, looked at the whiteboard, and wondered how those workouts come to be, you’re not alone. CrossFit programming is a blend of science, experience, and intent, designed to improve overall fitness in a balanced and sustainable way. For the average CrossFitter, understanding what goes into your programming can help you trust the process, stay motivated, and train smarter.

We’ll break down each level of the pyramid and show how it directly applies to you: the recreational athlete who’s looking to get fitter, healthier, and maybe PR a deadlift without sacrificing your back.

Whether you’re a seasoned athlete or just starting out, one of the most valuable aspects of CrossFit is how much you can gain in a single hour. Unlike traditional gym routines that often separate cardio days from strength days, or isolate muscles in long sessions, CrossFit compresses high-intensity, functional movement training into one hour that delivers results across the board. 

CrossFit focuses intently on community-building, especially before, during, and after classes at the box. It’s a great opportunity for adults to build much-needed social networks at any stage of life, including motherhood.

Help raise money by rowing with your friends—teams of 4 max distance row in 4 hours. The winning gym gets an additional $100 for their charity. All Rooted CrossFit proceeds will benefit the Hospice of the EUP All CrossFit on the Block proceeds will benefit Luc’s Light - Music and Arts Foundation T-shirts included if registered by 6/1/25

See what are our members biggest accomplishments since starting the gym…