Welcome to Quarter Deck Athletics, home of CrossFit QDA – the only gym in downtown Buffalo, N.Y., offering CrossFit, chiropractic, and nutrition services for all ages and abilities. Your first step is to set up a FREE introductory session or contact us to learn more.
Warm up 5 minute hero pose 4 rounds 5 swimmers 60 second supinated hang 5 wall walks 5 cat/cows 20 bridge and reach w/light weights WOD Healthy eating challenge benchmark Workout Not for any points. For personal improvement Amrap 30 50 v ups 50 calories 50 pistols 50 hang power cleans 500 m run
Prometheus The bringer of fire an metalwork. The titan who brought us iron. His name literally means forethought and that is exactly what you will need. For his crime he is chained to a rock and every night an eagle comes to eat his liver which regrows everyday. This eternal damnation lasted thousands of years. … Continue reading June 14, 2019
Warm up 4 rounds 10 lunge and reach 60 second supinated hang 10 prone press 50 banded March 22 minutes Strength Single leg bb rdl 6×5 each leg Front leg elevated DB split squats 6×5 each leg WOD Amrap 10 10 toes to bar 15 American swings 10 push ups
Warmup 4 rounds 15 deck squats 15 band pull aparts 15 Copenhagen side planks each side 15 cossack squats each side Strength Emotm 20 Even 5 push press Odd 5 pull ups WOD Amrap 12 50 double unders 15 hang snatch