8 Richter Ct (Off Railroad Ave)

East Northport, NY 11731





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(631) 486-0686

  • Coaching And Motivation
    Coaching And Motivation
  • Encouraging Supportive Community
    Encouraging Supportive Community
  • Perseverance and Teamwork
    Perseverance and Teamwork
  • Flexibility Balance Agility
    Flexibility Balance Agility
  • Encouraging Supportive Community
    Encouraging Supportive Community

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.

Or to, bring up to date, inform, fill in, tell, notify, apprise, keep posted; informalclue in, put in the picture, bring/keep up to speed....

We have a variety of events, closers, and on-goings happening in the next couple of months that we want to keep you informed about. So take a look at our timeline for the next two months and let us know if you have any questions regarding anything. 



  • Saturday, April 19th. http://www.flexeventshq.com/2014-1-more-info/ 
  • We encourage everybody to go support and cheer on our 3 teams that we have participating in this event. 
  • The event will be followed by a night out in the city with fellow CHCF'ers and other fellow CF'ers from around NY. 


  • Sunday, April 20th 

Memorial Day Murph

The Murph Challenge

  • Monday, May 26th. http://themurphchallenge.com/
  • We will be running 1 hour heats starting at 9:00AM. You MUST sign up for your heat at the front dest. 
  • You will have the option to participate in a 'full Murph' as well as a 'half Murph.' As always, we welcome anybody to come participate so feel free to invite friends and family alike.
  • Following the workouts, we will be hosting a Potluck (Time TBA). Bring your favorite dish and/or a cooler full of your favorite beer.
  • We will have a projector up with a live feed so we can watch and cheer on Nicole at  the Mid-Atlantic Regionals.


Long Island Affiliate League

  • Every Saturday afternoon from May 3rd-July 19th
  • The LIAL will consist of RX and Scaled coed teams composed of 4-6 athletes, to compete in a 10 week long season that culminates with a week 10 tournament style playoff. Affiliate athletes train hard weekly, and now have the opportunity to put that hard work to the test! 
  • We are looking to have three teams, 2 RX and 1 Scaled compete. However.. WE NEED MORE MALE COMPETITORS
  • If you'd like to compete please get in touch with coach ADAM! 


It's time to make plans to go support our coach Adam at the North East Regionals! 

Below are some details for the upcoming Cow Harbor CrossFit trip to Canton, MA. We will update these plans as more information becomes available. 

When: Competition Dates: Friday, May 30 - Sunday, June 1, 2014

Where: Reebok Headquarters - 1895 JW Foster Blvd. - Canton, MA 02137

What: http://games.crossfit.com/region/north-east

I know some of you plan of flying, some plan on driving, some running, some RV'ing, but however you choose to get there you will need a place to rest your head once you've arrived. Below is a link to hotel accommodations in the region.




We want to give a HUGE shout-out to our Coaches, Adam Swarsen and Nicole Capurso. Both did well enough in there relative regions to make it to regionals! 

  • Adam Swarsen finished 37th in the North East Region and 399th Worldwide. This secured him his spot in the North East Regionals May 30th-June 1st in Canton, Mass. 
  • Nicole Capurso finished 43rd in the Mid-Atlantic Region and 427th Worldwide. This secured her spot in the Mid-Atlantic Regionals May 23rd-25th in Washington, D.C.

Again, CONGRATULATIONS to both Adam and Nicole for their amazing work in the open, and we wish them the best of luck going into regionals. 

!!! As with any event that we can celebrate, we will! So stayed tuned for plans. Any and all suggestion are welcome. Party bus, R.V. caravan, private plane, Horse rides, anything that can get us to Canton and Washington!!! 




Cardio? you mean running to the squat rack before someone else gets to it? - Cardio? you mean running to the squat rack before someone else gets to it?  overly manly man

Beginning Monday, April 7th we will be starting a squat program to help strengthen both your front and back squat.  We will start by determining your 1RM back squat and 1RM Front Squat. We will be testing for your 1RM back squat Monday, March 31st then your 1RM front squat Friday, April 4th. Then each week following that our skill session on Mondays and Friday will be that days programmed squats. That means you will be doing heavy squats 2x a week for 12 weeks. 

Here's how to start

  1. Determine your 1 rep max back squat
  2. Determine your 1 rep max front squat
  3. Get with one of the coaches to get your excel sheet with pre-determined reps and weights to be used. 
  4. Print out a copy to take to the gym or put it on your smart phone.

FYI - 

I recommend beginners and those with deficient posteriors program below their actual 1 rep max. This is a really hard program with rep schemes at 6x85%, 8x80% etc if you don't have any of the neurological stuff already in place it will be even harder.

What makes squats such a fantastic exercise?

  1. Builds Muscle in Your Entire Body

    Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.

    In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

    So squats can actually help you improve both your upper and lower body strength.

  2. Functional Exercise Makes Real-Life Activities Easier

    Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.

  3. Burn More Fat

    One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

  4. Maintain Mobility and Balance

    Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.

  5. Prevent Injuries

    Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.

  6. Boost Your Sports Performance -- Jump Higher and Run Faster

    Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.i Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.

  7. Tone Your Backside, Abs and Entire Body

    Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.

  8. Help with Waste Removal

    Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.


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

  • 2 Year Anniversary Party

    Lets Party: 

    • When? Saturday, April 5th 4PM-who knows..... 
    • Where? The Lark Pub and Grub, http://thelarkpubandgrub.com/
    • What? $40 Per Person, drinks, food, and the place to ourselves. 
    • Why? Cause in true CHCF style we celebrate everything. Especially turning two. 

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