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Hard work pays off. We'll keep you motivated.

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Yoga @ CrossFit Hanover. Come relax with us.

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CFH is a vibrant community. We're like family.

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The race is long, and in the end it's only with yourself.

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We've got personal trainers available to help you reach your goal.

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We put the FUN in FUNctional training. Come find out for yourself.

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Top notch sports performance training for athletes of all ages.


It's time to realize that you can't keep doing the same things over and over and expect different results.

Work out for a week. Completely free.

08
Dec

12.31.13 – Tuesday

Daily Wod

Compete for Time

800m Run

100 Box Jumps

100 Swings

600m Run

75 Pushups

75 KB SDHP

400m Run

50 Lateral Jumps(ea)

50 DB Snatch(total)

200m Run

25 DB Push Press 45/30#

25 Ball Slams

11
Oct

Getting back into the swing of things..

It’s been a while since we’ve posted on our website – but we’re back at it! Be on the lookout for announcements about our new programs as well as our daily WODs and member kudos. There’s always something going on at CrossFit Hanover! Here’s our current class schedule:

CrossFit Classes

Monday-Friday 4:30am Class
Monday-Friday 5:30am Open Gym
Monday-Friday 9:00am Class
Monday-Friday 10:00am Open Gym
Mon/Wed/Fri 12:00pm Class/Open Gym
Monday-Friday 5:00pm Class
Monday-Friday 6:00pm Class
Mon/Wed 7:00pm Open Gym
Saturday 8:00am Class
Sunday 12:00-2:00pm Open Gym

CrossFit Kids Classes

Mon/Wed/Fri 5:00pm Youth Class
Mon/Wed/Fri 6:00pm Teen Class

Shape Up Hanover

Tuesday/Thursday 7:00pm Class
Saturday 7:00-9:00am Class

*New Evening AND Daytime Classes coming soon!

55+ and Over Barbell Club

Tuesday/Thursday 9:00am

Homeschool PE

Thursday 10:00am

FamilyFit Classes (45min)

Monday/Wednesday 7:00pm – School-Aged Kids
Monday 10:00am

Want to check us out? Email dan@crossfithanover.com and let us know.. we’d love to have you! We offer a 1 week trial for all of our programs. We also offer personal training, sports performance training, and much more.

30
Dec

12.30.13 – Monday

Phase 1 Strength

3×10 Squats/Presses

OR

1RM Shoulder Press

Phase 2 Strength

1RM Shoulder Press

Then..

3 Rounds of:

10 Box Squat Jumps
Max Effort Hanging Knee Raise

Daily WOD

Complete AMRAP in 14m of:

50′ Overhead Lunges 45#/25#
10 “2 for 1″ Burpees

Exit Pass

50 Situps
50 V-Ups

27
Dec

12.27.2013 – Friday

PHASE 1

Snatch Practice
OH Squat Practice

PHASE 2

Power Snatch 7 x 1+2 OHS

THEN

3 Rounds of:

20 Situps
20 Supermans

DAILY WOD

Complete 75 Power Snatches for Time @ 75#

*On the minute, every minute, do 5 box jumps 24″/20″

EXIT

50 Oblique Twists w/ MB
Mobilize

26
Dec

12.26.2013 – Thursday

PHASE 1

3 x 10 Deadlift

PHASE 2

40% x 5
50% x 5
60% x 5

*Superset all working sets of deadlifts with 10 power bomb swings with a partner.

DAILY WOD

Complete for Time:

5 x 150′ Suicide Shuttle
21 Swings
21 Burpees
3 x 150′ Suicide Shuttle
15 Swings
15 Burpees
1 x 150′ Suicide Shuttle
9 Swings
9 Burpees

EXIT

50 V-Ups
Mobilize

25
Dec

12.25.2013 – Wednesday

Christmas Holiday! Have a wonderful day with your friends and family members.

24
Dec

12.24.2013 – Tuesday

DAILY WOD

“12 Days of Christmas”

100m Sprint
2 Power Cleans
3 Front Rack Lunges
4 Thrusters
5 Ball Slams
6 Box Jumps
7 Toes to Bar
8 Burpees
9 Hand Release Pushups
10 Pullups
11 KB Swings
12 SDHP

23
Dec

12.23.2013 – Monday

PHASE 1

Shoulder Press 3 x 10
Squat 3 x 10

PHASE 2

40% x 5
50% x 5
60% x 5

DAILY WOD

Complete 2 Rounds for Time of:

30 Back Squats 135#/95#
60 Double Unders

EXIT

100 Mountain Climbers
Mobilize

20
Dec

12.20.2013 – Friday

PHASE 1

3 x 10 Deadlift

PHASE 2

75% x 5
85% x 3
95% x 1+

Superset all working sets of Deadlifts with Box Sled Push 50′

THEN

3 Rounds of

150m Row at 100% Effort

DAILY WOD

Complete for Time

30 Manmakers ea
50 Abmat Situps
20 Manmakers ea
50 Abmat Situps
10 Manmakers ea
50 Abmat Situps

EXIT

50 Oblique Twists w/ Medball
Mobilize

19
Dec

12.19.2013 – Thursday

PHASE 1

Power Clean/Front Squat Practice

PHASE 2

5 x 3 Power Clean + 1 Front Squat

THEN

Complete 3 Rounds of

10 Calorie Sprint on Airdyne
20 Situps

DAILY WOD

OTMEM for 12 minutes of the following:

Odd Minutes – 3 TNG Power Cleans AHAP and 10 Double Unders
Even Minutes – ME Toes to Bar

Score total rounds completed and TOTAL REPS Toes to Bar

EXIT

50 Supermans
Mobility