104 Bellerose Ave.

East Northport, NY 11731





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(631) 486-0686

  • Supportive and Encouraging Community
    Supportive and Encouraging Community
  • If it doesn't challenge you it doesn't change you
    If it doesn't challenge you it doesn't change you
  • Today's hard is tomorrow's easy
    Today's hard is tomorrow's easy
  • Work Hard And Be Proud Of What You Achieve
    Work Hard And Be Proud Of What You Achieve
  • The Only Bad Workout Is The One That Didn't Happen
    The Only Bad Workout Is The One That Didn't Happen
  • Functional Fitness
    Functional Fitness

Welcome to Cow Harbor CrossFit

Welcome to Cow Harbor CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

To all our members at Cow Harbor CrossFit:
            I am happy and proud to share that I was offered an internship with UCLA Strength & Conditioning this spring. The internship will run for 3 months and I will return upon its completion. It took me several weeks to decide to accept this opportunity, because I had a very difficult time justifying leaving you all when we were just getting warmed up. Nonetheless, I believe this experience will allow me to grow as a coach, develop my skills, and gain knowledge one could only receive from a hands-on, practical education while completely immersed in a new environment. 
            Life presents each one of us with opportunities to push ourselves far out of our comfort zones. These moments are catalysts for positive change. Thus, it’s critical that we all learn to recognize these moments and jump in headfirst. I would return with much more to offer you and our affiliate as a whole. I had graduated college in May 2014, and I came back to Long Island feeling a bit disillusioned and unsure of my future.  Finding this community and working hard as your coach has made my time back home more fulfilling and rewarding than I ever imagined!
            THANK YOU for letting me in to your lives, your training, and for trusting me to guide you. Coach Adam has given us all a gift and created something rare: a connected and dedicated CrossFit family, with coaches that genuinely care for their athletes and who persistently educate themselves to be of better service to each of you. I speak from personal experience when I say that not every Box has accomplished such a feat, and I am grateful to be part of one that has.
            I expect to see lots of PR’s and progress by the time I come back! I want you all to keep me posted, and please feel free to reach out to me for anything!
With Love,

Coach Caroline

Congratulations to Natasha Haq for being March Member of the Month. This coveted award only goes to the best of the best and that's exactly how to describe Natasha. She brings a smile to everyone's faces day in and day out! No matter what the skill, strength, or WOD Natasha makes no excuses and attacks each workout with determination and focus. She has accomplished so much in such a short amount of time because she approaches everyday with a positive attitude. Great job Natasha, you deserve it! Get to know her a little better here...

CHCF: Ryan Gosling or Brad Pitt?

Natasha: Ryan Gosling...did you not see him in Crazy, Stupid, Love? Plus, I'm a huge fan of the show Friends...so I can't support any of Jennifer Aniston's ex's!!

CHCF: Why did you decide to try CrossFit?

Natasha: I was tired of the same workout routine. I needed a workout that really challenged both body and mind. Plus, I want to look like Camille Leblanc-Bazinet!

CHCF: What is your favorite thing about CrossFit?

Natasha: The support and love from the CrossFit community!

CHCF: What is your least favorite thing about CrossFit?

Natasha: I wish there was a 10 pm class so I could come after work! Hint Hint...

CHCF: Tell us something about yourself that few people know...

Natasha: I have the freshest dance moves that only come out in the privacy of my own home :-)

CHCF: What's your favorite book?

Natasha: Hunger Games: Catching Fire


Congratulations to everyone that hit a Personal Record in the month of February!

It's most certainly not time to rest on your laurels...

Write your new goals for the month of March on the goals board in the members room!


Katy H. - 85# X2 Push Jerk

Mikaela W. - 215# Sumo Deadlift, 8ft Handstand Walk, 115# X2 Clean and Jerk

George K. - 155# X5 Sumo Deadlift

Cindy - Toes to Bar

Gavin - 315# X5 Sumo Deadlift

Dan D. - 355# X5 Sumo Deadlift, 7 UB Muscle Up's

Chris K. - 315# X5 Sumo Deadlift

Ashley - 205# X5 Sumo Deadlift, 95# Snatch, 135# Overhead Squat, 130# Clean and Jerk

Brian D - 355 X5 Sumo Deadlift

Nick F. - 315# X 2 Sumo Deadlift, 135# Snatch

Claire - 135# Clean and Jerk

Ryan H - 185# Clean and Jerk

Ann - 115# Clean and Jerk

Utah - 165# Snatch, 205# Clean and Jerk

Joe - 325# Sumo Deadlift

Caroline - 170# Back Squat

Marlese - 140# Clean and Jerk, 4 Toes to Bar, 140# Power Clean, 155# Front Squat, 180# Back Squat

Kate S - 75# Strict Press, 95# X4 Hang Power Clean, 95# X2 Push Jerk, 105# Clean and Jerk, Toes to Bar, Kipping HSPU

Shakira - Butterfly Pullup, Ring Dip

Jen G - Pullups

Adam - 14 UB Muscle Up's

Jeff A - 1st Muscle Up

Lisa K - 5k Row 23:22

Clay - 165# Hang Power Clean

Matteo - 115# Snatch

Arche - Toes to Bar, Double Unders

Anne L - 95# Sumo Deadlift

Nancy P - 115# Sumo Deadlift

Liz - 135# Sumo Deadlift

Mike S - 195# Strict Press, 265# Clean

Billy P - 40 Double Unders, 450# Deadlift

Steve - 175# Clean, 1st Muscle Up

Christina - 13# Turkish Get Up

Ellen - 105# Hang Power Clean

Great job to everyone who came out on Friday night to complete the first WOD of the 2015 CrossFit Games Season!

What an awesome time!  Remember to come down again this Friday for week 2!

Here are a few shots from all the fun...More photos on our Facebook page.

CrossFit Store

CrossFit Journal: The Performance-Based Lifestyle Resource

Box Ally - Forging Elite Websites


Mobility WOD


Upcoming Events

  • Weekly Beginners Courses

    What is a Beginners Class?

    In these classes, we teach you the "foundational movements" used in our group classes as well as gradually ease you into the intensity of our workouts.  We will teach you the proper technique involved in our movements, helping you with a safe transition to our Group Classes. These classes are organized just like our regular classes, with a warm up, a strength session, and a conditioning element. THe education and fitness that starts in these classes will get you ready to step right into our everyday classes.

    When are these Classes? 

    Mon/Tues/Thurs nights @ 8:00PM

  • FREE Trial

    Contact us for your FREE INTRO Class!

    • See what Cow Harbor CrossFit is about
      • Dedicated Staff & Fantastic Community
      • Brand New Facility
      • Olympic Weightlifting room
      • Member Lounge 
      • Group Classes
      • Personal Training

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