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.

What an amazing way to start the New Year off right! Congratulations to everyone that was able to check another goal of your goals list. This year is going to be the best one yet, without a doubt! Watch out world here comes CHCF!


Coach Caroline - 265# Deadlift ; 195# 5RM Back Squat ; 165# Front Squat ; Handstand Walking

Utah - 215# Squat Clean ; 40 Unbroken Double Unders

Kate Seim - 105# Clean & Jerk ; 145# Back Squat ; 175# Deadlift ; 16 UB Double Unders

Mel - 100# Squat Clean ; 135# Front Squat ; Rope Climb ; 60# OHS ; 165# Back Squat

Justin - 40 Double Unders

Steve Scioscia - 135# Split Jerk ; 5 Rope Climbs ; 155# 3RM Deadlift

Brittany - Strict & Kipping Muscle Up's

Christina G. - 120# Clean & Jerk ; 180# Back Squat

Ashley - 2" Deficit HSPU ; 180# Front Squat

Steph - 220# Front Squat ; 262# Back Squat ; 145# Split Jerk ; 155# OHS ; 16 Double Unders

Jen - 120# Clean & Jerk

Brian - 230# Squat Clean

Alexis - 260# Back Squat ; 295# Deadlift ; 245# 3RM Back Squat

Christine G. - 3 Double Unders

Joel - 135# Split Jerk X2 ; 145# Clean & Jerk ; 215# Deadlift

Peter K. - 285# Deadlift

Coach Kevin - 300# Clean 

Billy - 225# Snatch ; 245# Push Press ; 195# Strict Press ; 315# Hang Clean & Jerk ; 335# Front Squat

Jeff A. - 275# Front Squat; 225# Push Press ; 205# 3-Position Clean ; 245# Clean & Jerk ; 255# Clean ; 225# Shankle Complex

Anna - 130# Deadlift

Mikey Babes - 405# Back Squat ; 225# OHS ; 315# Front Squat ; 405# Deadlift

Steve L. - 235# Clean & Jerk

Gary - 225# Clean & Jerk ; 395# Deadlift

Keith - 175# Clean & Jerk

Lisa - 100# 3RM OHS

Ryan - 165# 3RM OHS

Amanda - Full Pistol

Jeff W. - 30' Handstand Walk

Coach Chris - 7500m Row 28:42

Ann - 205# Deadlift

Liz - 18 UB Double Unders

Marlese - 130# OHS

Louise - 185# Deadlift

Donna - 185# Deadlift

We want to welcome all Cow Harbor CrossFitters to the 2nd Annual Intramural CrossFit Open Competition @ CHCF! 


1) Sign up for The Open on www.games.crossfit.com (this step is highly encouraged but not mandatory)

2) EVERY MEMBER will be put on a team...they will be posted in the gym!

3) You will coordinate with your team..Team Spirit is highly encouraged! (Develop team jerseys, chants, mantras etc..)

4) Every Friday Night starting February 26th you will perform the CrossFit Open WOD of the week with your team. THERE WILL BE NO NIGHT CLASSES EVERY FRIDAY IN FEBRUARY & MARCH!

5) You will be assigned heat times...don't worry if you can't make it at that time, you can come later in the night to perform the workout.

6) Every night there will be food, fun, and drinks for everyone!

For those of you that participated last year you know this event was a great success. We look forward to making this an even better event this year! Thanks and look forward to seeing you all there!


Styku3D Body Scanning at Cow Harbor Crossfit this Saturday and Sunday 1/30 & 1/31 from 8-10 am


Hello CHCF Crossfit Family! I hope everyone is ready to start the challenge. Remember that Adam and I would like to have or take your pictures by THIS Monday Feb 1! Front, Side, and Back.


Last post I gave you further insight on fermented foods and their benefits for our gut and today I wanted to share some more information on soaking and sprouting. I understand that for some of you the idea of leaving prepared food out on the counter for 12-24 hours before cooking it may seem intimidating, time-consuming and even risky...BUT I am here to assure you that soaking is quick, easy and best of all, it’s significantly beneficial to your health.


To put it simply, grains are seeds (this information also pertains to legumes, nuts and seeds). Seeds are meant to pass through our body undigested in order to be planted elsewhere (think about birds and pollination or just nature in general). The anti-nutrients are what make it possible for seeds to pass through our bodies undigested. Furthermore, seeds are also designed to be naturally preserved until the time is right for germination (sprouting). Unfortunately for us, the anti-nutrients stop the active enzyme activity of germination making it difficulty to digest these foods. The centuries-old process of soaking/sprouting grains (also known as culturing) helps to breakdown the anti-nutrient components of the grain allowing for ease in digestion and helping your system obtain all the nutrients available in these foods.


So Melanie, how the heck to do we soak our grains? What does the process entail and what does it do?

Enter phytase. Phytase is the name of the enzyme needed to break down the anti-nutrient phytic acid and free those nutrients your body would benefit from digestion. Phytase requires a certain environment to be “activated”.

This is how we soak:

  1. in room temperature water or warmer (between 100-110 degrees)

  2. with an acidic medium such as apple cider vinegar, lemon juice, or whey (1 tbsp per cup of water)

  3. for 12-24 hours

The added bonus of soaking your grains includes the breakdown of the complex carbohydrates and tannins thus relieving any further irritation to the stomach and allowing for the additional breakdown of proteins such as gluten. So this does 2 things: It allows for faster cooking time and for some, reduces gluten sensitivity.


And now for sprouting:

To put it in a nutshell, soaking neutralizes those enzyme inhibitors (phytic acid) allowing for the seed to germinate (sprout). If you go buy sprouts in the store you will see that they have fewer calories than the grain (legume, nut/seed) that it is derived from. Once the enzyme inhibitor is gone they the new plant (seed) begins to break down the stored starch in the endosperm and uses that energy to grow a sprout! At the same time the phytase is activated to dissolve the phytic acid and release all those minerals that were “bound” or inhibited by the phytic acid.


Much like fermented or cultured foods, sprouted foods are susceptible to contamination from bacterial growth. If you take great care in keeping a clean environment, tools and hands, and you should be more than OK. Personally I have not had an issue. If sprouting is something you would be interested in let me know and I can point you in the direction of how to get started :)

Have a great rest of the week and hope to see you all this weekend!


Melanie Boehmer MS, RDN

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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