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.


It's that time of year again where we are starting to gear up for The Great Cow Harbor 10K Race! Obviously, this is a HUGE event for our proud town and we will be there in full to represent CHCF in the race.

This years race will be ran September 17th. If you are signing up to run please sign up in the later heats so we can run together.

Sign up here: http://www.cowharborrace.com

If you don't want to run no problem. We will be operating our Banana Table near the finish line and we can always use help. If you are available to help with the Banana Table please reply to this email. Otherwise sign up and start to prepare for this awesome event!

We hope to see all of our CHCF Family there!

Hello there my friends! For those of you who know me or have spoken with me at all regarding this topic, you understand my stance on the microbiome and “gut health”.


Our key words in today’s discussion include both prebiotics and probiotics. While you may have heard these terms before, do you know what they mean? Both are indeed available as dietary supplements, however, it is not always necessary to use special pills, powders, cleanses or various other concoctions in order to feed your gut. Both prebiotics and probiotics are readily available for absorption and digestion via various food/drink options.


That being said, if you choose to supplement your intake with a dietary supplement, I will include a set of guidelines to help allow for you to make an informed decision on which brand to use.


To start, I will define these terms:


Prebiotics: A non-living and non-digestible form of fiber that basically serves as “food” for probiotics. Prebiotic rich foods include tomatoes, artichokes, onions, greens (especially dandelion), asparagus, garlic, leeks, berries, bananas, whole grains (oatmeal, barley, flaxseed, wheat), and beans/legumes (lentils, chickpeas, kidney beans, etc).


Probiotics: Living bacteria or cultures that can be ingested and are also found within our gut. The active cultures help to change or repopulate intestinal bacteria and balance out our gut flora. Probiotic rich foods include yogurt, kefir, buttermilk, aged cheeses (Gouda, cheddar), fermented foods (raw pickles, kimchi, kombucha, etc), miso, tempeh, natto, tamari, and traditional sourdough breads.


Now that you know the basics I can explain how the magic happens. Prebiotics and probiotics work together synergistically. Meaning, prebiotics are essentially food for the probiotics. Both work together in order to allow for specific changes to take place both in the composition and activity of the GI tract. The result is a change or re-population of intestinal bacteria, in turn providing a boost in immunity and overall health.


In regards to additional prebiotic and probiotic supplementation, it remains an exciting and growing area of research. Should you decide to supplement your intake with additional supplementation here are some things to consider:


  1. Discuss the use of probiotics with your physician, and review warnings of potential side effects.

  2. Just because a product says it is a probiotic does not mean it is a probiotic. This would be another reason to discuss supplementation with your physician or come and ask me if you have any questions regarding a particular supplement brand you are looking to try.

  3. As always, ensure that the supplement is evidence based in that the label states the supplement has been “clinically proven” in order to ensure that the product contains the specific strains of bacteria at the same levels as those used in published research. This is something else you can always ask me about, I look for studies that have been performed in humans and published in reputable peer-reviewed journals.

  4. Do not be fooled by bogus labeling claims. Probiotics sold as dietary supplements CANNOT legally claim to cure, treat, or prevent disease.

  5. Check the label. You are looking for the strain, CFUs (colony-forming units), suggested serving size, expiration date, proper storage conditions, documented health benefits, and corporate contact information.


My point is this, the addition of both prebiotics and probiotics will aid in optimizing your gut health. The research continues to show us various ways in which gut flora impacts so much more than just digestion. I suggest making an effort to incorporate these well documented health promoting functional foods into your daily intake and take the time to read though labels while you shop. As always, if you have any questions please do not hesitate to contact me. There are many different foods, products and options available to you and I would be more than happy to help you find what works best.


Melanie Boehmer MS, RDN, CISSN




Congratulations to everyone that hit a monster personal record in the month of June!
The goals board is still wide open for you to put your goals for the month of July!
See you all at the gym crushing your weaknesses and getting fit for life!
Steve S. 31 1/2 " box jump, 175#BS, 185 DL
Joel F. 41" box jump, 245 DL, 3 MU
Matteo - 125# strict press
Alexis - 135# snatch
sam chops - legless rope climb
Chris Sanborn - 40" box jump, 275# FS, 225# push jerk
Gillian -105# thruster, 4 rope climbs
Dan - 235 # BS
Joe - 285# BS
Coach Chris - 295# BS, 355 DL
Dean - 295# BS, 266 FS, 225 C+J
Alecia - 210 BS, 285 DL
Mel - 165 BS, 1 HSPU
Jeff W - 345 BS, 425 DL, 275 FS, 145 Snatch
Bubbs - 2 UB muscle ups
Patrick - passed road test
Christina G - 195 BS, 140 Clean, 260 DL
Jaime - 380 BS, 405 DL, 175 Atlas Stone
Christina P - 195 BS
Elizabete - 160 BS, 195 DL, 115 C+J, 120 clean
Gary - 365 BS
Kristiana - 200 BS, 1 MU
Justin - 44 DU
Jen Gavin - 130 C+J, 260 DL, 120 1RM Thruster, 115 2RM Thruster
Louise -185 DL
John M- 385 DL
Sam - 240 DL
KT - 210 DL
Clay C. - 300 BS
Aarnes - 415 DL
Dave M - 405 DL
Ashley - 245 DL
Alex G - 325 DL
Jeff A - 225x5 Split Jerk, 405 DL, 256 Hang CL, 245x2 Hang CL, 235 HC + Jerk x 2
Billy - 315 CL + J from blocks
Vinny - 205 2RM Thruster
Andrew P -205 DL
Veronica - 235 DL
Coach Steve- 375 DL
Amanda M. - 255 DL, pull-ups in WOD
Donna - 195 DL
Mikey P - 495 DL
Addyson - 200 DL, 135 FS, 1st hand rip 
Dale - 365 DL
Steph - 150 C+J, 235 2RM BS, 105 strict press, 150 power clean, 270 back squat
Julia T.  - strong 2 MU
Anna - 80 Power clean
Nicole - 315 Sumo DL
Joe - 135 Thruster x2
Peter K - 165 clean




Fat. The  time has come to change the world’s perspective on this delightful macronutrient.

The “fat phobic” mentality began in the 80’s with the release of 2 major reports identifying dietary fat as the primary cause of our declining health. The thought was that by cutting back on fat (particularly saturated fat), we would both lose weight and fend off chronic disease. Here’s the problem: we substituted animal based fats for trans fat, vegetable oils, sugar, and sugar substitutes. Calorie contents remained the same but the macronutrient profile of our food completely changed and our health continued to decline.

Thankfully, we now know that fat is not to be feared. While fat is the most calorically dense macronutrient (weighing in at 9 kcals per gram), it plays a vital role in allowing optimal function of the human body. Specifically, Omega-3 fats (think fatty fish like wild Alaskan salmon and grass fed beef) and monounsaturated fats (think olive oil, avocado, nut and seed butters) should be your go to choices. They are both associated with overall health and weight management. These “heart healthy” fats:

⁃Raises “good” cholesterol (HDL) while lowering the “bad” cholesterol (LDL)
⁃Helps with brain development and memory function
⁃Can improve digestion and reduce inflammation
⁃Helps in the absorption of fat soluble vitamins A, D, E and K, which offer a host of benefits.

To more easily incorporate these nutrient rich, healthy fats into your diet, try adding a tablespoon of flaxseed or chia seed to your morning smoothie. Top salads and sandwiches with slices of avocado, and keep 1-2 oz servings of nuts on the ready for a quick snack.

Again, the key here is balance. Do not fear the fat! Incorporate some of the healthier options (especially those Omega-3s) and limit your intake of trans fat + sugar laden substitutes.

Melanie Boehmer MS, RD, CISSN

SugarWOD: Build Stronger Boxes

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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