8 Richter Ct (Off Railroad Ave)

East Northport, NY 11731





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(631) 486-0686

  • Today's hard is tomorrow's easy
    Today's hard is tomorrow's easy
  • 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 changeyouu.
  • 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

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.


This is coach Bridget’s last week with us at Cow Harbor before she heads off to tackle her freshmen year of college. We’d like to wish her the best of luck as she heads to Emory College in Atlanta, GA.

Over the last two years we have seen Bridget grow to become the amazing athlete and even better coach that she is now. Be sure to wish her luck and say goodbye next time you’re in.

We will miss you Bridge!


Flex on the Beach is Back!

Saturday, September 13th our friends at CrossFit King of Island Park will be hosting a beachfront CrossFit competition, Flex On The Beach.  This promises to be Long Islands most elite functional fitness event with 200 COED teams crashing on the beach to throw around weights, sprint in some sand, and support their fellow CrossFitters.

After this badass COED comp there will be a post-competition Bar Crawl for athletes, spectators, and anybody else who wants to wander around Long Beach with the fittest community on Earth.

If you have any questions about the wods or the event itself please take a look at the website and their 

Website: http://www.flexeventshq.com/2014-8-more-info/

Facebook: https://www.facebook.com/FlexEventsHQ?fref=ts

 PUMP Games 3...Strength Rules the world.


Saturday, September 13th will be the third installment of the Pump Games series.  It is hosted at PUMP CrossFit & Performance in East Hanover, NJ.  

If there is any question what this competition is like, just ask Wild Bill and Coach Adam who have performed the past two years. PG has a reputation as being one of the most challenging comps in the northeast and nation.  It also has a great reputation for an excellently run weekend.  From the DJ to the food and sponsors representing the PG series..it is all top quality.  There is no question that PG3 will continue to have success.  

Any questions please contact   This email address is being protected from spambots. You need JavaScript enabled to view it.  

The Great Cow Harbor 10K


Saturday, Septmeber 20th Runners will tackle the Great Cow Harbor 10K

The Great Cow Harbor 10-Kilometer Run is one of the most prestigous foot races in the country and nationally ranked. Runner's World has named the Cow Harbor Race as one of the top 100 races in the USA. New England Runner regularly places The Great Cow Harbor 10K Run in its Top 100 Races, stating "Big race atmosphere in a small town on the Island; it's a winner! Who says those "rolling" courses can't be fun?"

FEES: Adults - $28 until Sept. 9, 2014 and then $40 from September 10th through 18th / All Children 12 & under - $12

Register online at: http://www.active.com/framed/event_detail.cfm?EVENT_ID=2130567&CHECKSSO=0

Tough Mudder 


Saturday, October 11th Cow Harbor CrossFitters will be running, jumping, sliding, crawling and climbing their way through the Tri-State Tough Mudder Course. 

Tough Mudder is a 10-12 mile (18-20 km) obstacle course designed to test all-around strength, stamina, teamwork, and mental grit. Tough Mudder is Probably the Toughest Event on the Planet. Probably.

Cow Harbor CrossFit has made a team for this event. Please follow the links below to register. If you have any questions regarding registration or how to get onto the CHCF team please contact Coach Chad. 

Register @: https://toughmudder.com/events/2014-tri-state


Congratulations to Dan Gribben! 


He is the winner of our 30 day summer nutrition challenge. Dan has changed the way he looks, feels, and performs just by changing the way he eats. Great job Dan! Keep up the hard work. 



                                                                     Before: Monday, July 7th.                            After: Monday, August 3rd

We often hear, and even see that CrossFit athletes are "un-balanced." We do so many quad intensive movements it leaves us with weaker hamstrings and gluets. We pull big weights so often from the ground and from the hang that the connective tissues in the shoulders and elbows take a beating. Many little things can leave us "un-balanced" and open for injuries. However I would say that the biggest weak spot most CrossFit athletes have is there Posterior Chain. WTF!? Let's be honest, do you even know what a P-Chain is? If you do and you have no worries about your posterior chain then read no further. However, if you are like many of us and have little to absolutely no idea, please continue reading. Cause a strong P-Chain not only helps prevent injuries, it makes you stronger, faster and overall healthier. 

After you read through hopefully you will have a better understanding of why we program the things we program. I know it's fun to come in and Push Press a house or get ready for the beach by doing a million situps.... but lets be honest. To look better naked and be a better athlete as a whole we have to train everything. Even if it's not the most fun thing in the world. So suck it up buttercup. It's time for some chain work! 

With that said, 

Optional P-Chain Work

Step 1) Choose ANY two exercises from the list below

Step 2) Perform 3 supersets of those exercises

  • If they are reps, perform 6-8 reps of each movement.
  • If it’s a timed movement perform :45 - :60 seconds of that movement.

Step 3) Rest 2:00 Min between sets


  • Deadlift
  • Romanian Deadlift
  • Bird Dogs
  • Good Mornings
  • Bent Over Row
  • Back Squat
  • Glute-Ham Raises
  • Power Cleans
  • Lunges (6-8 each leg)
  • Plank Hold
  • Side Plank Hold
  • FLR Hold
  • Windshield Wipers
  • Bicycle Crunches  
  • GHD Situps
  • Hollow Rocks
  • V-Ups
  • Evil Wheels


  1. Only to be done in Open Gym Hours. NOT during normal class hours  
  2. 1-2 times per week. No more.
  3. DO NOT drop or slam any weights 

It's the muscles you can't see that make an athlete - the big, burly, powerful back muscles that form the posterior chain. Posterior chain strength is of paramount importance for any athlete or fitness fan, but many neglect the p-chain to focus on quad-dominant, anterior chain exercises. It's clear why a rift exists between the two chains: Most guys want bigger biceps, and most ladies like killer quads.

In recent years, however, the posterior chain has come to the anterior of many fitness, physique, and performance conversations. People now realize that a strong p-chain makes a strong athlete. Both guys and gals understand the glorious value of shapely glutes. In addition to awesome mirror muscles, everybody now wants the fabled "superior posterior."

I'll help you boost your own backside and build your seat of athletic power - the posterior chain!


Chain Gang

Many a man has wondered which muscles comprise the fabled "superior posterior." While definitions differ, hip extension is typically seen as a primary function of the p-chain.

Main functions and muscles include:

  • Multifidus (spine support)
  • Erector Spinae (back and spinal extension)
  • Gluteal Muscles (hip extensors, femoral rotation)
  • Hamstring Muscles (hip extension, knee flexion)
  • Gastrocnemius or Calf (plantar flexes ankle, knee flexion)
  • External Obliques (back and spine support, in tandem with anterior core)


Here's a detailed breakdown of the muscles' independent functions and how to strengthen each link of the p-chain:


One of the smallest yet most powerful complexes designated for spine support, the multifidus is a series of muscles attached to the spinal column that takes pressure off the vertebral discs so our body weight can be distributed along the spine.

It's broken into two muscle groups:

  1. Superficial - keeps the spine straight.
  2. Deep - contributes significantly to spine stability.

 These two groups of multifidus muscles are recruited during many daily actions, including bending backward, sideways, and even turning to the side. Recent studies show the multifidus muscles activate before any action to protect the spine from injury.

Exercises to prevent injury and strengthen the multifidus include:

  • Deadlift
  • Back Extensions
  • Bird Dogs
  • Good Mornings

Erector Spinae

The erector spinae extends the spine to create an arched back capable of handling heavy loads. Problems with any of these muscles can cause hip or ribcage displacement.

The three muscles creating the erector spinae are:

  1. Spinalis - sits medially right next to the spine.
  2. Longissimus - the meat of the group.
  3. Iliocostalis - the main attachment to the illium and ribs.

Exercises to prevent injury and strengthen the erector spinae include:

  • Romanian Deadlift
  • Back Extensions
  • Good Mornings
  • Seated Rows

Gluteal Muscles

Comprised of three muscles, the gluteal muscles make up the buttocks.

The gluteal muscles function as a connected group and play a major role in hip abduction and adduction, hip extension and flexion, and internal/external hip rotation.

The three gluteal muscles and some of their many functions are:

  1. Gluteus Maximus: external hip rotation, hip extension, hip adduction and transverse hip abduction.
  2. Gluteus Medius: hip abduction, internal/external hip rotation and transverse hip abduction.
  3. Gluteus Minimus: hip abduction, internal hip rotation and transverse hip abduction.

Exercises to prevent injury and strengthen the gluteal muscles include:

  • Squats
  • Deadlifts
  • Glute-Ham Raises
  • Power Cleans
  • Dumbbell Lunges

Hamstring Muscles

Originating underneath the gluteus maximus on the pelvic bone, the hamstrings attach to the tibia and are made up of primarily fast-twitch fibers. The common thought is that hamstrings are responsible for knee flexion, but during movement the hamstrings serve to decelerate the lower leg in a sagittal plane.

The hamstrings respond well to low reps and powerful movements, and are comprised of three different muscles:

  1. Biceps Femoris: both the long and short head perform knee flexion.
  2. Semitendinosus: helps extend the hip joint and bend the knee joint.
  3. Semimembranosus: helps extend the hip joint, bend the knee joint and medially rotate the knee.

Exercises to prevent injury and strengthen the hamstring muscles include:

  • Glute-Ham Raises
  • Dumbbell Lunges
  • Squats
  • Romanian Deadlift
  • Good Mornings

Calf Muscles

The calves are made up of two primary muscles:

  1. Gastrocnemius: elevates the heel. It's viewed as an important contributor at the knee joint as a joint flexor and stabilizer across all knee and ankle joints. It has two heads: the medial and the lateral. When fully developed, these two heads appear to form a diamond shape.
  2. Soleus: serves to raise the heel, but works when the knee is bent. The soleus is not visible when looking at the body from the outside; it lies under the gastrocnemius on the rear of the lower leg.

Exercises to prevent injury and strengthen the calf muscles include:

  • Standing Calf Raises
  • Seated Calf Raises
  • Donkey Calf Raises

External Obliques

Located on each side of the rectus abdominis, the muscle fibers of the external obliques run diagonally downward and inward from the lower ribs to the pelvis.

The external obliques allow:

  1. Spine Flexion
  2. Torso Rotation
  3. Sideways Bending
  4. Abdomen Compression

Exercises to prevent injury and strengthen the external obliques include:

  • Side Planks
  • Standing Side Bends
  • Windshield Wipers
  • Bicycle Crunches

In Conclusion.......

Balance, Grasshopper

The posterior and anterior chains are intimately connected - they're "chained" together, you might say. In the average workout today, the posterior chain usually takes a backseat to popular anterior movements. Anterior exercises deserve attention, but the two chains need to be balanced.

When the quads get too much love, they leave the glutes and hams to fend for themselves. This is unfortunate, because the glutes and hams have far more fast-twitch muscle fibers than the quads, making them more powerful and explosive for running, jumping, throwing, etc.

The posterior and anterior chains are like a married couple -- they work together to create balance, stability, strength and power. They function best when both parties put in the same amount of work. It's a 2-way street! Most athletes need to focus on p-chain training to level the playing field and save their "chain marriage."

Powerful Posterior

A strong p-chain makes you a strong person. With weak or inhibited glutes, you won't be able to run as fast, or jump as high, resulting in lower back and hamstring problems.

Improved posterior strength helps athletic performance and overall health! Lower back pain and poor performance can be caused by:

  • Shortened hip flexors
  • Lack of core stability
  • Poor posterior chain strength

The best way to explain the marriage between the two chains is to look at jumping. The anterior chain's role in jumping is the opposite of the posterior. As you descend into the negative portion of a jump, the quads lengthen in an antagonistic fashion to the hamstrings.

After lengthening, the quads are required to reverse that downward motion and powerfully contract to extend the knees and hips and drive the jump.

The abs contribute by contracting in the downward portion of the jump and lengthening in the upward phase. Powerful abs improve the negative or downward part of the jump.

Written by - Trent Loonets, Web content editor for Boby Builder Magazine. 

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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

  • 2 Year Anniversary Party

    Lets Party: 

    • When? Saturday, April 5th 4PM-who knows..... 
    • Where? The Lark Pub and Grub, http://thelarkpubandgrub.com/
    • What? $40 Per Person, drinks, food, and the place to ourselves. 
    • Why? Cause in true CHCF style we celebrate everything. Especially turning two. 

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