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!
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!
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