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.

Thoughts for Thanksgiving via the Dietitian

I wanted to leave you with some recommendations on how to have a healthy and a happy Thanksgiving without the guilt or need to go up a pant size. Here are my go to foods, favorite sweet treat, and some tips on how keep it clean and consciously indulge on Turkey Day :)

My go to picks:

Turkey. Besides that wonderful smell that fills up the kitchen, turkey is a high protein food. About 4 oz of turkey breast will provide 30-35 grams of protein, go skinless and you are getting less than 1 gram of fat! All that protein will help stabilize and regulate meal digestion as well as insulin levels. Choosing turkey is one way to help keep the more decadent foods in check!

Go for the green. Try and find the “cleanest” green veggie and make it the biggest portion on your plate (if I am cooking this is usually Brussels sprouts or broccoli). Those greens are a good filling food (all that fiber and water:)) and help to keep the stuffing, potatoes and dessert from taking center stage on your plate!

Sweet Potato. This delicious food packs a good nutritional punch, it is a great source of vitamin A, vitamin C and fiber. Since sweet potatoes are already a staple in my diet in baked or roasted varieties, I mash them on Thanksgiving with a bit of Kerrygold, pure maple syrup, and cinnamon to keep things fresh and special for the holiday.

Sweet treat:

Apple crisp! It's my favorite, especially a la mode... Recipe included ;)

Keeping it clean:

Plan and balance. Know your weaknesses! It is okay to indulge, but balance out your meals with healthy staples like non-starchy veggies, fresh fruit, whole grains, and lean proteins.
Be consistent. Try to eat regular meals as opposed to “saving up” for one big meal, which can cause overeating and eventual discomfort.
Enjoy the season! Take your time when eating, and enjoy catching up with family and friends. Give your body time to register fullness/satiety and avoid unnecessary trips for seconds.

As promised here is my go to recipe for apple crisp. Delicious and nutritious as always, have a Happy Thanksgiving!

Apple Crisp
10-12 servings


For the apples
6 honey crisp apples, chopped
¼ cup almond meal
2 tbsp cinnamon

For the topping
1 cup Kerrygold butter, melted
¾ cup maple syrup
11/2 cup rolled oats
½ cup chopped walnuts
¾ cup almond meal
11/2 tbsp cinnamon
½ tsp salt

Preheat the oven to 350 degrees. Grease a 9x13 baking dish with some Kerrygold. Toss the apples with almond meal and cinnamon and spread into a thin layer on your baking dish.
Whisk your Kerrygold and maple syrup together until smooth. Place the rolled oats, walnuts, almond meal, cinnamon and salt together in a large bowl. Pour in your Kerrygold and maple syrup mixture and combine.
Pour the oat mixture over the apples and cover evenly. Bake for 30-40 minutes or until you can see your desired crispness. Let it stand for about 15 minutes then enjoy! Again I like mine with a small dollop of Alden’s organic vanilla ice cream but hey that's just me ;)

Melanie Boehmer MS, RD

Please order your Sweatpants today...Order Sheet is at the Front Desk!


They will be the same as last year except the logo will be a Royal Blue stitching instead of Carolina Blue.


Please include your Full Name and Size ($40/EACH)!





The Secret Life of a Batch Cooker

Whether you’re trying to manage work, kids, errands, projects or all of the above, sometimes you just don’t have the time or energy to rustle up dinner before you (or someone in your family) gets hungry.

While opting for one of the many healthy meal delivery services is an option, a tight budget, food allergies or simple preference means that a home cooked meal is the better choice.

Enter batch cooking.

This has been a theme with a lot of my nutrition clients lately. Batch cooking greatly simplifies meal planning. I find that while most people know what to eat, implementing it into a busy lifestyle is a whole different story. In general, I find that people are pretty good at scheduling meetings, doctors appointments, family events etc. but for some reason, scheduling time to plan and prepare meals never makes it onto the calendar.

Enter Registered Dietitian

There are many different techniques to successfully meal plan and I work with people one on one to determine which works best for them. That being said, my personal favorite way to ensure healthy meals are available during the week is to batch cook. Personally, I like to take 2 days a week (typically Sundays and Wednesdays) to make a few dishes, or components of dishes that I can use all week. Now, I know some people really don’t like leftovers or do not ever have 1 hour let alone 3 hours on a Sunday to spend cooking and would rather do their meal prep on weeknights. For those of you working through the dinner hour, having something already prepared is an important towards ensuring a healthy meal that is within a reasonable budget.

When I batch cook I usually prepare 2-3 different meals for the week. They always include a protein, which for me is usually ground turkey or beef (organic, grass fed), chicken, and beans. I love fish, but it is not ideal for reheating and takes about 10 minutes to prepare so I keep that fresh. I also usually make some kind of grain or starch, such as sweet potatoes, plantains, rice, or quinoa. Lastly, I prepare some veggies, which most often includes roasted vegetables (broccoli and brussels sprouts are my favorite). Sometimes these things are all done separately and then I can make them into simple meals throughout the week. Other times, I prepare full meals that I can portion out and eat all week, such as soups or stews. Usually I will make one thing I can eat for dinner for about 3-4 nights and one thing I can eat for lunch for 3-4 days. This gives me some flexibility for making those other things I like during the week, such as fish, or eating out.

One of my favorite recipes that comes to mind when I think of batch cooking is avocado stuffed meatballs. The ingredients are super easy to find and if you have a food chopper or food processor your prep work will take no time at all. So give it a try, because these are delicious!

Avocado Stuffed Meatballs
Yields 24 Meatballs

2 lbs grass fed beef
10-12 cloves roasted garlic, minced
2 tbsp dijon mustard
4-6 slices cooked cooked nitrate free bacon (again, go with Applegate. I promise you will not be disappointed)
2 pastured eggs
1 tsp Himalayan or fine sea salt
½ tsp pepper
¼ cup parsley, finely chopped (you can use dried if you like!)
4 green onions, finely chopped
1 ripe medium-large avocado, peeled and cut into 24 pieces

If you have one, use a small food processor or food chopper to puree the garlic, bacon mustard, eggs, salt, and pepper.
Add that to a good size mixing bowl with the ground beef, parsley and green onions. Knead well with your hands until uniformly blended. Scoop one heaping tablespoon of meat mixture and with your hands make the meatballs - placing one cube of avocado into the middle of the ball and delicately forming a smooth ball around the avocado.
Repeat to form about 24 meatballs.
Heat a tablespoon of Kerrygold butter or coconut oil in a large skillet over medium heat. Add the meatballs and cook in batches, turning frequently for about 6 minutes until golden brown.
Alternatively you can bake the meatballs in the oven. Preheat an oven to 350 degrees F. Line a baking sheet with aluminum foil and lightly grease with Kerrygold or coconut butter. Bake for about 25 minutes until they turn brown. Then Enjoy!

Melanie Boehmer MS, RDN



November 16th: 10AM-8PM Bone Marrow Drive @ Cow Harbor CrossFit

November 26th: CLOSED

November 27th: 8/9/10AM WOD

December 24th: 8/9/10AM WOD

December 4th: Holiday Party @ Sand City Brewery - Details TBD (should start around 5PM)

December 12th: Santa Claus visits Cow Harbor CrossFit - 11AM (please make sure gifts are in the $20 range and that they are CLEARLY marked for Santa)

December 25th: CLOSED

December 31st: 8/9/10AM WOD

January 1st: CLOSED

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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

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