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Hi, I am Damien Larson, the owner at CrossFit East Hanover and I am so excited to get you started on your First 100 Day Journey.

Join the many people just like you who are

...losing fat

...doing workouts that they love

...and not  giving up their favorite “cheat” foods throughout the process.



 DAY 0-15 — Your first 30 days are all about setting the stage for success. We start with a No Sweat Intro where we will create a plan to help you reach your goals. After that you'll meet with our in-house nutrition coach because you cannot out-train a bad diet! Next we will do your biometric testing to establish a starting point. Then we set up your Movement Readiness Assessment (a one on one workout). In your MRA we'll learn about how your body moves, so we can then prescribe an exercise program that'll keep you injury free for years to come. Armed with your body transformation blueprint, we'll start you off with 1-on-1 training to keep you accountable and get you ready for our group classes.


DAY 16-30 — Your nutrition coach will be checking in to see how you're doing. Depending on your training preference, you'll continue to do 1-on-1 training or move into our group classes. Most gyms just offer one kind of class, but here at CrossFit East Hanover we have our CrossFit classes and our HIIT (high intensity interval training). Your coach will be there to guide you and choose a program that will help you meet your goals and keep you sweating and having fun. 


DAY 31-60 — By now you can expect to see measurable results in your body composition and your fitness. You'll do a 1on1 check in with your nutrition coach for accountability. We'll also re check your biometrics so we can monitor your progress. You'll continue to do our fat burning group classes and you will have the option to meet your personal trainers 1-3x per week if you want to supercharge your results. As always, your nutrition coach will be checking to make sure your plan works with your lifestyle. 


DAY 61-100 — At this point your clothes will start to feel looser and you'll have more energy. This is usually the time your friends will start noticing that you've lost weight. Typically, we receive the most referrals during this phase of the journey =) By now your nutrition plan is dialed in and our classes are a part of your daily life. You'll have your core group of friends and you'll start holding each other accountable. This is usually the time members start hanging out together outside of class and integrating into the community we have here at CFEH!




Sign Up for Your No-Sweat Intro

Your No Sweat Intro is a 20 minute 1-on-1 meeting where we will work together to create your customized transformation plan.

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Follow Your Complete Nutrition Overhaul

Our nutrition coaching is 1-on-1 and completely customized to you. The best part is, we won’t ask you to give up the foods you love, or starve yourself! We’ll use InBody biometric tracking to monitor your progress every step of the way.

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Start With Personal Training

Joining a gym can be intimidating. That’s why you start your First 100 Day Journey with 1-on-1 training. This is the best way to get ready for our group classes.

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Join Our Group Classes. Whether it’s our CrossFit or HIIT classes, we’re sure to have something that’ll make coming to the gym fun.

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Stay Accountable With Goal Setting Sessions

So you’re 4 weeks in and you’ve lost 5 lbs of fat – now what? In your Goal Setting Sessions, you’ll map out the next steps of your fitness journey with your coach.



The First 100 Day Journey is designed to give anyone, regardless of where they are in their fitness journey, quantifiable results. We give you all the tools, resources, and support you need.

If you join the First 100 Day Journey, show up to class, follow your nutrition prescription, and listen to your coach we guarantee you’ll see measurable results. If you follow our guidance, take action, and don’t see results, we’ll refund 100% of your investment in the program as my way of apologizing for wasting your time.

For more information regarding the Action Based Guarantee, please book your No Sweat Intro.


“Our 6 Week Challenge”

  • 1-on-1 accountability so you don’t get off track

  • Over 55 scheduled classes and personal training time slots available each week

  • A private nutrition coach and custom nutrition plan

  • InBody biometric tracking to monitor progress

  • Movement Readiness Assessment to keep you safe while exercising

  • Experienced coaches that meet you where you are

  • Lifestyle coaching so that you can build healthy habits that stick

  • A fun environment so working out becomes the best hour of your day

  • A supportive community of members just like you

"OtherFitness Challenges"

  • Overcrowded and intimidating classes

  • No follow-up or accountability

  • Classes that are designed to be space efficient, not results-driven

  • Inexperienced coaches

  • Cookie cutter meal plans that are impossible to follow

  • Impersonal training environment

  • No results-based guarantee


Frequently Asked Questions:

 Where is CrossFit East Hanover Located?

We are conveniently located off rt 10 at 9 Whippany Rd, Whippany.

How can I contact you If I have a question?

You can call us at 908-370-6561, or you can send me an email at 

When are your classes?

Classes are offered 7 days a week, starting as early as 5:30 am and ending as late as 7:30 pm. With over 25 options each week, I’m sure we can find something that works with your schedule.

How long are your sessions?

Our sessions are one hour long and include a full warm up, workout, and a cool down, which makes them easy to fit into a busy schedule. 

Do you have showers?

Yes we have 2 brand new showers with changing rooms attached!

Do you have parking?

Fear not! We have parking spaces galore.

Who is this program for?

This program is for anyone interested in improving their overall quality of life. Our members range from ex-athletes to grandmothers in their mid-sixties. We can help you regardless of where you are in your fitness journey.

 But what if REALLY out of shape and super nervous?

I was once in your shoes. Trust me when I tell you, you’ll be totally fine. Take the first step and come talk with us, you have nothing to lose.

 I have an injury, can I still do this program?

In short, yes. Our First 100 Day Journey is scalable meaning we can work around old injuries, tight muscles, and creaky joints.

 I am a vegan/vegetarian, can I still do the program?

Absolutely. Our nutrition coaching is completely customized to your lifestyle, so we can work with you regardless of your dietary restrictions.

What if I can't make it everyday to workout?

Good. You’re not supposed to train everyday. Your body needs periods of rest to recover from the exercise you’ll do here. That said, we do recommend that you commit to training 3 x per week during your First 100 Days. 



Membership options are presented during our no Sweat intro. Set up an appointment to come in check out the facility and meet us! 

We will answer all your questions! 


All memberships come with a WODIFY account

With Wodify you can:

Track performance: Every rep, every workout, every achievement is stored in the application for you to access at anytime. You can see ca graph of your performance over time to accurately measure your progress! If you are not tracking your performance, how will you know if you are growing?

Nutritional Log: Daily food journaling has never been easier. You can even send your food journal to your Coach for guidance. 

Video Library: You will have access to videos explaining and breaking down techniques for the movements that you will use on a weekly basis! Videos are supplied by top tier coaches from the famous Barbell Shrugged Podcast!

Schedule Access/Billing: Right from the app you can sign in or out of classes. As well you can update and enter membership billing information. There is no exchanging of credit cards or bank routing numbers, you can do this from the security and privacy of the Wodiy app!

Social interface: Just like Facebook you can comment and like the performance of your Crossfit family and friends. This lends for great support, camaraderie and competition!  

Bi Monthly Goal Setting: Sit with your coach to discuss your goals and a plan to get you there.

Biometric Testing: Establish a base line of your biometrics, Body fat %,Body weight, Body mass index and measurements.