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.

Coach Adam – 475# back squat, 415# Front Squat, 260# Snatch

Ryan B – 155x5 back squat

Coach Kevin – 340# x 7 Back Squat, 275 Hang Clean x 2

Coach Steve- 200# Snatch, 225 power clean, 365 deadlift

Keith N – 3x5 Push Jerk 195#

Dean – Strict Press 145# Push press 195x4

            Klokov 195#

            Thruster 185 x 3

            Clean Complex 215#

Peter K – 145 Clean

            Snatch 95#

Mel B – 22DU

Gary – Atlas stone 215

            355 Back Squat

            Deadlift 455

            4 DU

Charlotte – 55 Clean

Elizabete -  47 DU

Justin- DU 42

Steve S. – Deadlift 155 x 15

            Back squat 155 x 5

Amanda O. - 15 DU

Andres M – 1 Muscle Up

Clay – 10RM BS 225

            1RM FS 245

            1RM BS 285

Jeff A – 157 DU

            395 DL

            225 HC x 2

Jaime- #355 BS x4

            375 BS x 2

            360 DL x 4

Billy – 230 snatch

Alison- 1 strict ring dip, butterfly pullup

Angelica – first RX WOD

Jenny – first RX WOD

Jeff W. – 205# Clean Complex

            405# DL

Coach Chris – Grace 3:34

            TTB in WOD

Louise – Grace (75lb) 3:30

Joe – 405# DL

Mikey Piro – 1RM BS 410#

Sarah Piro 3RM DL #195

Jimmy C. – DL #300 x 2

Christina – 5 Kipping PU

Julia T. - 10s Freestanding Handstand

Julia – 5RM Back Squat #25(?)

Sara Carino- 1 strict pullup

Sharon hitting Friday's WOD with the 9:30am crew

Protein! So hot right now. AND, arguably the most important of macronutrients when it comes to body composition. Used to make enzymes, hormones and other bodily chemicals, protein is an important component of every cell in the body. Protein supports the growth and maintenance of lean muscle mass. Besides athleticism and asthetics the preservation of muscle mass becomes more important as we age. That muscle will help you with everything from walking around the house to standing up to get out of bed in the morning.

How Much?
The recommended daily allowance (RDA) is 0.8 gram of protein per kg of body weight (or 0.36 grams per pound). While this may be enough to prevent deficiency in most people, your needs are considerably higher when looking to build and retain muscle mass. Furthermore, age, activity level, muscle mass, and your current state of health also play a role in determining your protein needs.
There is a lot of literature in circulation regarding protein needs for everyone from the elderly to elite athletes. Based on this evidence and recommendations, a good place to start is 0.8-1 grams per pound of your lean body mass for those looking to enhance or maintain your lean muscle.

What foods have protein?
When it comes to different types of protein, the source is just as important as the quantity. Different sources of protein vary in their digestion times. For example fatty cuts of poultry and red meat will take longer for you to digest than lean and whey is digested faster than casein by itself. As a rule of thumb I would like for you to focus on high quality protein sources from “whole foods” such as organic poultry, lean meat, fish, eggs, daily (milk/cheese/yogurt), beans/legumes, nuts/seeds and whole grains.
Protein powders and protein supplements are great for convenience but they are not necessary, even at an elite level of performance. Whole food will ALWAYS be your best option. The supplements are more for convenience and time constraint. Have a plan and you will be able to get an adequate amount of protein through diet alone :)

And I haven’t given you one in a while so here is a FAST, EASY and HEALTHY option for you to enjoy tonight. It is Cindo De Mayo so here is a nice alternative to going out if you want to still be festive but eat at home.

1 pound fresh fish- sea bass, corvina, tilapia, or hamachi - diced into ¾ inch cubes
2-3 garlic cloves, finely minced
1 tsp salt
¼ tsp black pepper
¼ cup fresh cilantro, chopped
1 fresh serrano or jalapeño chili pepper seeded and finely chopped (optional)
4-5 limes, freshly squeezed
½ red onion, very thinly sliced
1 cup grape or cherry tomatoes, cut in half
1 cup diced cucumber
1 tbsp olive oil ( optional)
1 semi firm Avocado (optional)
In a shallow bowl, gently mix and marinate fish, garlic, onion, salt, pepper, chili, and lime juice. Let it marinate in the refrigerator for 15-20 minutes before serving (full flavor effect).
Add cilantro, cucumber and tomato and a drizzle of olive oil before serving. If you choose to add avocado do so last so that it is not too soft. Enjoy with a salad, organic corn tortilla chips or organic corn tacos, even in a bowl by itself. This will make you 3 decent sized servings, enjoy!

Melanie Boehmer MS, RDN

Great work to the CHCF Crew who competed at CrossFit Garden City this Saturday! 

Jeff A, Coach Steve, Kevin, Robb, Kate A & Alecia!!

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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