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 everyone!

After this weekend reality is going to hit as summer turns into fall… the reality that you ate and drank way too much over Labor Day, even though you promised yourself you wouldn’t. How do you get back on track when you are faced with the change from poolside margaritas to pumpkin spiced donuts, lattes, and muffins?

I understand it may not be easy but I have some tips in mind to help you get started:

Hit the Grocery Store. If all you have in the house is whole food based meal options, that is what you will eat! Consider taking a trip into town to support local farmers at the farmers market. Joining a CSA is another wonderful way to eat seasonally and support local farmers. The CSA (community shared agriculture) is a locally based group of farmers who share their produce (and sometimes additional items like eggs, dairy, or honey) via weekly deliveries to members. *More on how to get involved with Long Island based CSAs below. If this does not interest you, I encourage you to head to the supermarket and shop the perimeter for those colorful fruits vegetables and sustainably sourced animal based protein options to build a healthy plate.

Pencil in your workout. Hold yourself accountable. Tell Coach Adam, Chris, Kevin, myself, or a friend from class that you will see them at Cow Harbor at whatever time it is that you get it in. And if you cannot get to the gym, then try and walk or go for a bike ride, any exercise is better than none!

Have breakfast. If you are feeling guilty from a weekend of overindulgence, this becomes even more important. Start your day, your morning, and your week with a healthy habit. Try and get in at least 20 grams of protein (think eggs, full fat Greek yogurt, kefir, a protein shake). Get that metabolism moving and feel good about what you are putting into your body.

“Veg Out”. Pile on those veggies. I mean literally, fill your plate. Think non-starchy and go for all of the colors! Now that we are heading into fall we are presented with some beauties including but not limited to arugula, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, chard, cucumbers, eggplant, escarole, fennel, kale, peppers and more. There are so many options, you have no excuses. If you need help with veggie preparation I am the vegetable QUEEN so reach out to me and I PROMISE we will find what works for you!

Get a handle on your social life. Some downtime is not always a bad thing. The life of a social butterfly can create some challenges when it comes to total body wellness, but it is manageable. Try to plan for some nights in, make pizza instead of ordering it, split a bottle of wine instead of monopolizing happy hour, or make a healthy choice when ordering takeout (they do exist). With all that money you save from not going out, treat yourself to those new lifters you have been eyeballing.

Small changes yield big results. Set yourself up to succeed and I don’t just mean with food. Both exercise and adequate sleep are just as important in management of weight gain, inflammation and stress. Be your own biggest fan and start now!

Melanie Boehmer MS, RD, CISSN

Farmers Market Info: http://www.lifb.com/BUYLOCAL/FindaFarmersMarket/tabid/69/Default.aspx

CSA Info:
I suggest calling or visiting these different websites to find out the cost. Memberships vary with different options and pricing, some take volunteers to work on the farm. Most have varied drop-off points around the island so I suggest seeing what works best for you!

Nassau County CSAs
Old Bethpage
Restoration Farm at Old Bethpage
Located on the grounds of Old Bethpage Village Restoration, this small farm features fresh vegetables, herbs, flowers, berries, eggs and more through their CSA and also a weekly farm stand. The farm is a member of the Northeast Organic Farming Association of New York (NOFA.)

Suffolk County CSAs
Homecoming Farm
555 Albany Avenue
Amityville, NY
(631) 842-6000
Homecoming Farm is an organically certified farm that grows produce including kale, onions, rutabaga, carrots, beets, turnips, cabbage, radishes, spinach, summer and winter squash, pumpkins, melons and more. They also grow sunflowers, calendula, nasturtium, zinnias and marigolds. Each week, members of their CSA can pick up between 10 to 15 pounds of certified organic vegetables as well as bouquets of certified organic flowers and culinary herbs.

Amber Waves Farm
375 Main Street
Amagansett, NY
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Amber Waves Farm produces 100 varieties of fruits and vegetables,. This includes gourmet lettuces, heirloom tomatoes, greens, carrots, beets, sweet potatoes, garlic and more.

Hamlet Organic Garden
Beaver Dam Road
Brookhaven, NY
(631) 286-7068
Hamlet Organic Garden is a certified organic CSA. Members can pick up their weekly share of a variety of produce and flowers (mid-May through October.)
East Islip

Organics Today Farm
169 Washington Street
East Islip, NY
(631) 650-4424
Members pick up produce featured for the week. Produce grown at the farm includes bell peppers, Sicilian eggplant, broccolini, turnips, radicchio, Concord grapes, onions, red raspberries, figs, zucchini, butternut squash and more. Open from March 1st to Thanksgiving.
Green Thumb CSA - Huntington
(631) 421-4864
From sweet potatoes to lettuce, leeks carrots, kale, beets and more, this CSA offers produce grown on the Halsey Family's organic farm. Pick-up is on Thursdays at the Untiarian Universalist Fellowship, 109 Browns Road, Huntington, NY.

Biophilia Organic Farm
211 Manor Lane Jamesport, NY
(631) 722-2299
Open from mid-June through mid-October. Their produce includes peppers, tomatoes, sweet potatoes, pumpkins, eggplants, cucumbers, and more.
Golden Earthworm Organic Farm
652 Peconic Bay Boulevard
Jamesport, NY
(631) 722-3302
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The Golden Earthworm Organic Farm is a Certified Organic CSA farm, serving over 1500 member families from Long Island and Queens. Members receive their share of organic produce which may include arugula, spinach, rhubarb, Swiss chard, romaine lettuce, strawberries, sugar snap peas, basil, zucchini, cantaloupe and other fruits and vegetables.

Rose Meadow Farm
367 South Country Road
East Patchogue, NY
(631) 207-7777
Rose Meadow Farm offers a CSA with a weekly pickup at their Patchogue location. Members receive a bushel filled with their share of fruits, vegetables and freshly cut flowers.

Sang Lee Farms
25180 County Road 48
Peconic, NY
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Sang Lee Farms is certified organic. You can choose from a partial or full CSA vegetable share.

Garden of Eve Organic Farm
4558 Sound Avenue
Riverhead, NY
(631) 722-8777
This organic farm offers a variety of fruits and vegetables, bread and dairy, as well as farm-fresh eggs and also cut flowers in its CSA program.
Sag Harbor

Sunset Beach Farm
Sag Harbor, NY
Sunset Beach Farm does not use herbicides, pesticides or synthetic fertilizers, and they use biodynamic planting methods. Members --including their kids-- are invited to participate in the daily activities of the farm, including planting, watering, weeding, and more.
Shelter Island

Sylvester Manor
21 Manwaring Road
Shelter Island
(631) 749-0626
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This small organic farm is located at Sylvester Manor Educational Farm Inc. A crew of young farmers from all over the world works there to produce fruits and vegetables. Members pick up produce for their shares on Saturdays. To find out more about becoming a subscriber to their CSA, please email Cynthia Flynt at This email address is being protected from spambots. You need JavaScript enabled to view it. .

Invincible Summer Farms
Youngs Avenue
Southold, NY
(631) 512-8270
This organic farm specializes in heirloom vegetables like rare heirloom tomatoes and peppers. They grow over 300 varieties.



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




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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

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