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.
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
Congratulations to everyone that hit a Personal Record in the month of February!
It's most certainly not time to rest on your laurels...
Write your new goals for the month of March on the goals board in the members room!
Katy H. - 85# X2 Push Jerk
Mikaela W. - 215# Sumo Deadlift, 8ft Handstand Walk, 115# X2 Clean and Jerk
George K. - 155# X5 Sumo Deadlift
Cindy - Toes to Bar
Gavin - 315# X5 Sumo Deadlift
Dan D. - 355# X5 Sumo Deadlift, 7 UB Muscle Up's
Chris K. - 315# X5 Sumo Deadlift
Ashley - 205# X5 Sumo Deadlift, 95# Snatch, 135# Overhead Squat, 130# Clean and Jerk
Brian D - 355 X5 Sumo Deadlift
Nick F. - 315# X 2 Sumo Deadlift, 135# Snatch
Claire - 135# Clean and Jerk
Ryan H - 185# Clean and Jerk
Ann - 115# Clean and Jerk
Utah - 165# Snatch, 205# Clean and Jerk
Joe - 325# Sumo Deadlift
Caroline - 170# Back Squat
Marlese - 140# Clean and Jerk, 4 Toes to Bar, 140# Power Clean, 155# Front Squat, 180# Back Squat
Kate S - 75# Strict Press, 95# X4 Hang Power Clean, 95# X2 Push Jerk, 105# Clean and Jerk, Toes to Bar, Kipping HSPU
Shakira - Butterfly Pullup, Ring Dip
Jen G - Pullups
Adam - 14 UB Muscle Up's
Jeff A - 1st Muscle Up
Lisa K - 5k Row 23:22
Clay - 165# Hang Power Clean
Matteo - 115# Snatch
Arche - Toes to Bar, Double Unders
Anne L - 95# Sumo Deadlift
Nancy P - 115# Sumo Deadlift
Liz - 135# Sumo Deadlift
Mike S - 195# Strict Press, 265# Clean
Billy P - 40 Double Unders, 450# Deadlift
Steve - 175# Clean, 1st Muscle Up
Christina - 13# Turkish Get Up
Ellen - 105# Hang Power Clean
Great job to everyone who came out on Friday night to complete the first WOD of the 2015 CrossFit Games Season!
What an awesome time! Remember to come down again this Friday for week 2!
Here are a few shots from all the fun...More photos on our Facebook page.