67 Brightside Ave.

East Northport, NY 11731





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(631) 486-0686


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.

Hey there! My name is Melanie Boehmer and I am a Registered Dietitan Nutritionist (RDN). I am excited to join you at Cow Harbor CrossFit! I am passionate about nutrition and hope that my knowledge and enthusiasm with help you to achieve your desired results when it comes to nutrition and performance. I want to help you get the most out of your CrossFit experiences by providing you with evidenced based nutrition information. I would like to both post a recipe and cover a topic each week that is of interest to you. For example: Understanding Your Macros (Basic Nutrition), Paleo, Fueling for Competition, Snacking, Mindful Eating, etc... 

Leave a comment and let us know what you want to hear. I look forward to getting to know you.




Paleo, Gluten Free, Low Carb, High Fat, High Protein, Zone, DASH, Intermittent Fasting...and there are countless others. As a dietitian, there are those who think it is my “job” to put people on “diets” in order for them to achieve their goals. I hate that. 

What do you think of when you hear the word diet? I know for me, they are not positive thoughts. Calorie counting, restriction, not eating the foods you love. Go ahead, tell yourself you are not going to have chocolate for 30 days or cheese for a month. Awesome. Chocolate has sugar and cheese is considered dairy so cutting them out will be good for you right? Yeap. 

Day 1. Feeling determined, You have got this. 

Day 2. Thought about those brownies your co-worker brought into work. Do. Not. Eat. No. Brownie. Stay. Focused. 

Day 5. GIVE. ME. THAT. BROWNIE. I. WANT. THEM. ALL. What? Sorry, I missed what you said in the conference room, I was dreaming about those homemade brownies…

Day 7. Time to go food shopping. Awesome. I am going to make brownies for the kids, BUT I am determined so I will be fine. One week down three more to go…

How did that turn out for you? All or nothing right? PLUS that double fudge chocolate ice cream in the freezer no one wanted...yeah. So really Dieting looks a lot like this:

Dieting=restriction. Restriction=binging. Binging=Guilt. Guilt=Punishment. So really the end result is more chronic dieting, exercise as punishment, and unsustainable results. 

I have a new challenge for you. Let’s forget about diets. We are human. And when we are told we cannot have something we only want it that much more. I want you to eat foods that you like, love, and enjoy, BUT also food that is nutrient dense and will nourish and heal your body to help you reach whatever health and fitness goal you are looking to achieve. 

I am not suggesting you eat brownies, cake, drink soda, and push aside you leafy greens. What I ask of you is to find your BALANCE. That involves more than just food, we are talking about total mind and body wellness. Yes, you may be eating too many refined/processed carbohydrates or undershooting your protein. However, overcompensating in the gym and not getting enough sleep will counteract any of the positive you are doing in the kitchen.

I am talking about making lifestyle changes. This means patience and consistency and may require some trial and error. You did not gain that extra 10 lbs overnight and you are not going to lose it that way. If you want results that you can maintain for more than a month, this means making changes that are sustainable to you and your everyday routine. Forget about that 3 day juice cleanse promising to help you drop 5 lbs, because you are going to gain it right back as soon as you resume your regular diet habits. Honestly, if you are someone who insists that they are willing to do ANYTHING to lose body fat, gain muscle, or manage a nutrition related disease because you are fed up with Fad Diets but are unwilling to track your food intake or monitor your macronutrient percentages, they you are not ready.

I became a Registered Dietitian because I love food and I want to help others have positive relationships with food. I did NOT enter this profession to put people on “diets” and tell them what then can and cannot eat. Food should not be looked at as good or bad. My goal is to guide you, and help you find your balance. For some this is a constant battle: What should I be eating? How much? Before or after I workout? Breakfast? The simplest answer I can give you is that there is room for all of it. Kale and the cookie. What you should be eating is what you like as well as what your body NEEDS. Are brownies good for you? No, and yes that includes the paleo almond flour version. But do you like them? Okay, well then have one. NOT 5. The general rule of thumb is 80/20. Fuel your body with those nutrient dense non-starchy colorful vegetables, high quality protein, complex carbohydrates and omega-3 fatty acids. 

“The definition is insanity doing the same thing over and over and expecting different results”. These are the wise words of Einstein and I could not agree more. If what you are doing is not working then CHANGE IT. Never diet just to reach your goals. Understand and accept that if you do not like where are are now that you are doing something wrong. There is so much misinformation out there in regards to nutrition and fitness. Do your research and look to the experts in their field for EVIDENCE BASED RESULTS rather than that Cosmo article that will only tell you what you want to hear. I can promise you that while it is not easy, it is absolutely worth it.

Cow Harbor CrossFit has been voted as one of the best gyms on Long Island for 2016!

Voting starts October 1st and ends December 15th!

Please help us and vote!

Votes are accepted one vote per category per day per person at bestof.longislandpress.com. At the end of the voting period the nominee with the most votes in each respective category will be awarded the distinction of Bethpage Best of LI 2016.

Thank you all for the Love and Support!


Congratulations to everyone that completed the Wounded Warrior Run this past weekend. We had an amazing turn out and it proved to be a great event for our gym!

That was just the warmup for the Cow Harbor 10K this Saturday September 19th! Please sign up and get all the race info online. 

We will be having our Cow Harbor CrossFit Banana Booth again down in Northport Harbor this year and we could use as much help as possible. Let's make this yet another great event for our town and our gym!

Prior to the race The Leonardo Family will be hosting a Pasta Party...here is the info:

What: Pasta Party

Where: 30 Yeoman Drive
East Northport NY 11731

When: Friday, September 18th

Time: 6:30PM

Hope to see you all there!


Join our CHCF Family for a great day of recreation, remembrance and appreciation for our Military and First responders!
Sat., Sept 12th
8:30 am
Crab Meadow Beach in NPT
The 4-Mile Warrior Run honors local runner Captain Joe Boccia JR. USMC who was killed in Beirut in 1983. Bring your family and friends for a great day on the beach, help us remember and salute the fallen and support our wounded warriors and veterans in need.

**Live Music, Food and Refreshments, Wellness Activities, Beach Yoga, Massages, Beach Volleyball, kids games and much more...

Be sure to stop by the CHCF table for raffles, giveaways, and a community WOD challenge!


Register under CHCF's team "Sweat Angels". Be sure to wear your CHCF gear so we can show our support + strength as a family. 

Questions? Contact CHCF member, Jen Gavin at 631-796-5064

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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