104 Bellerose Ave.

East Northport, NY 11731





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(631) 486-0686

  • If it doesn't challenge you it doesn't change you
    If it doesn't challenge you it doesn't change you
  • The Only Bad Workout Is The One That Didn't Happen
    The Only Bad Workout Is The One That Didn't Happen
  • Supportive and Encouraging Community
    Supportive and Encouraging Community
  • Functional Fitness
    Functional Fitness
  • Today's hard is tomorrow's easy
    Today's hard is tomorrow's easy
  • Work Hard And Be Proud Of What You Achieve
    Work Hard And Be Proud Of What You Achieve

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.

Congratulations to Lisa Kammerer - April's Member of the Month! Regardless of the fact that Lisa only regularly attends the 5:30AM class...it seems that everyone still knows her. That is a testament to how amazing she is both in our community and out. Lisa always gives it her all and always does it with a positive attitude that is simply described as radiant. If you don't know Lisa...you should! Great job Lisa...keep being awesome!
CHCF: What is your favorite workout or movement?
Lisa: I love squats! Front, back, overhead. All of them!!!
CHCF: If you were stuck on an island and could bring 3 CrossFit items what would they be?
Lisa: A jump rope - I'd have plenty of time to work on my double unders! A kettle bell - Guaranteed good workout... or weapon. And most definitely the air dyne!! Maybe I could turn it into a boat???
CHCF: What is your most favorite thing about CrossFit?
Lisa: I absolutely love my 5:30am crew :) They're the reason I'm able to drag myself out of bed that early every morning. It's amazing to know that whatever the workout is, we're cheering for each other through every rep and helping to make each other better every single day. Such a great way to start each morning!!! The Cow Harbor CrossFit community is amazing to be a part of - from coaches to each and every member, the positivity and support is busting from the seams! Who wouldn't want to be involved in that?! :)
CHCF: What is your favorite color?
Lisa: I love yellow! It's such a happy color :) 
CHCF: Tell us something that nobody knows about you...
Lisa: My most favorite thing to do is travel. I leave the country twice a year for weeks at a time. There's nothing like standing in front of monuments we've only read about, where historical events have actually happened. So cool! Next stop, Costa Rica! Don't worry... I'll bring home a monkey and a sloth for the gym! :)
I'm also a Reiki practitioner. It's a Japanese relaxation technique that promotes healing for the mind, body, and spirit. I got involved with it about maybe 5 or 6 years ago when I saw it's benefits first hand. I knew it was a tool I wanted to have to be able to help my friends, family, and patients, so I got trained. Since then, I've achieved several other wellness certifications as well :)
CHCF: Would you rather have a wall ball to the face or a kettle bell to the foot? Why?
Definitely a wall ball to the face - wouldn't be the first time! And much more forgiving than a kettlebell. Ouch.  

Congratulations to everyone that hit a Personal Record in March. Please hit the reset button and set new goals for the month of April!

Chris K - 5 Rope Climbs

Jeff W - 305# Deadlift

Dan M - 8 UB Muscle Ups, 270# Push Jerk

Gavin - 195# Clean and Jerk

Mikaela - 135# Power Clean, 125# Clean and Jerk, 105# OHS X2

Jeff A - 210# Clean

Christina - 55# Clean and Jerk

Colleen - 55# Clean and Jerk

Amanda - 80# Snatch

Nick - 145# Snatch, 2 UB Muscle Ups

Tori - Strict Pullups, 155# Power Clean X2

Kate S - 12 UB Double Unders, 5 sec Handstand Hold

Meaghan - 175# Back Squat

Louise - 150# Deadlift

Maria - 8 Double Unders

Claire - 150# Clean and Jerk

Ashley - Rope Climb, 235# Deadlift

Brian - 135# Hang Power Snatch X2, 225# Clean, 5 Muscle Ups, 25 Double Unders

Patrick - 205# Power Clean, 135# Hang Power Snatch X2

Utah - 155# Hang Power Snatch X2, 220# Clean and Jerk, 345# Deadlift, 185# OHS X3

Ann - 115# Power Clean

Shakira- Handstand Pushup

Ryan - 165# Snatch

Cindy - 95# Clean and Jerk X3

Denise - 55# Clean and Jerk

Toni - 85# Clean and Jerk X3

Clay - 215# Front Squat, 205# Clean, 185# Power Clean X2, 2 Strict Pullups, 245# Back Squat, 135# Snatch, 145# Power Snatch

Justin - 25 Double Unders

Matteo - 355# Deadlift, 13a&jPM??, 185# Clean and Jerk, 125# Snatch

Billy - 225# Bench X7, 275# Clean, 190# Snatch

Jen - Handstand, 3 Pullups, 95# RDL, 195# Deadlift, 80# Push Press, 110# Back Squat, 75# Clean and Jerk

Mikey - 185# Snatch

Lisa - 225# Deadlift

Steve - 7 UB Double Unders

To all our members at Cow Harbor CrossFit:
            I am happy and proud to share that I was offered an internship with UCLA Strength & Conditioning this spring. The internship will run for 3 months and I will return upon its completion. It took me several weeks to decide to accept this opportunity, because I had a very difficult time justifying leaving you all when we were just getting warmed up. Nonetheless, I believe this experience will allow me to grow as a coach, develop my skills, and gain knowledge one could only receive from a hands-on, practical education while completely immersed in a new environment. 
            Life presents each one of us with opportunities to push ourselves far out of our comfort zones. These moments are catalysts for positive change. Thus, it’s critical that we all learn to recognize these moments and jump in headfirst. I would return with much more to offer you and our affiliate as a whole. I had graduated college in May 2014, and I came back to Long Island feeling a bit disillusioned and unsure of my future.  Finding this community and working hard as your coach has made my time back home more fulfilling and rewarding than I ever imagined!
            THANK YOU for letting me in to your lives, your training, and for trusting me to guide you. Coach Adam has given us all a gift and created something rare: a connected and dedicated CrossFit family, with coaches that genuinely care for their athletes and who persistently educate themselves to be of better service to each of you. I speak from personal experience when I say that not every Box has accomplished such a feat, and I am grateful to be part of one that has.
            I expect to see lots of PR’s and progress by the time I come back! I want you all to keep me posted, and please feel free to reach out to me for anything!
With Love,

Coach Caroline

Congratulations to Natasha Haq for being March Member of the Month. This coveted award only goes to the best of the best and that's exactly how to describe Natasha. She brings a smile to everyone's faces day in and day out! No matter what the skill, strength, or WOD Natasha makes no excuses and attacks each workout with determination and focus. She has accomplished so much in such a short amount of time because she approaches everyday with a positive attitude. Great job Natasha, you deserve it! Get to know her a little better here...

CHCF: Ryan Gosling or Brad Pitt?

Natasha: Ryan Gosling...did you not see him in Crazy, Stupid, Love? Plus, I'm a huge fan of the show Friends...so I can't support any of Jennifer Aniston's ex's!!

CHCF: Why did you decide to try CrossFit?

Natasha: I was tired of the same workout routine. I needed a workout that really challenged both body and mind. Plus, I want to look like Camille Leblanc-Bazinet!

CHCF: What is your favorite thing about CrossFit?

Natasha: The support and love from the CrossFit community!

CHCF: What is your least favorite thing about CrossFit?

Natasha: I wish there was a 10 pm class so I could come after work! Hint Hint...

CHCF: Tell us something about yourself that few people know...

Natasha: I have the freshest dance moves that only come out in the privacy of my own home :-)

CHCF: What's your favorite book?

Natasha: Hunger Games: Catching Fire


CrossFit Store

CrossFit Journal: The Performance-Based Lifestyle Resource

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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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