Getting Started

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.

1471254_10202772829825963_453555044_n“I’ve been training with Dennis for more than five years, and it has been one of the best decisions I have ever made. Dennis gives you exactly what you need even when you may not realize it.”

James, 29

28070787_10100746254921414_261486897212868928_o“I can do things I never thought I could before. Dennis not only pushes you and provides tough love… He has built a place where people work hard and support each other. I only wish I had started sooner!”

Liz, 31

Recent Posts

March 22, 2018

Warm up 5 minute full body flow 2 rounds 50’ handstand crawl 50’ oh carry each arm 50’ lunge and reach Strength Db pullovers 5×12 Oh db tricep extension 5×12 Weighted situps 5×12 L sit pull through 5×5 Wod 1-7 Burpee bar hops HR push ups 7-1 Barbell Curl to press Jumping lunges

March 21, 2018

Warm up 10 minute squat test 3 rounds 20 deck squats 5 cat cows 5 commando rocks 10 moose antlers Strength Power snatch + 5 ohs 6 sets Between sets Perform 15 band pull aparts 5 Cuban press 5 inverted rows WOD Amrap 11 15 hang power snatch 15 ohs 30 double unders

March 20, 2018

Warm up 4 rounds 20 dead bugs 20 Hindu squats 20 side to side hops 20 shoulder taps Strength Push press 3-3-3-3-3-3-3 Bent over row 3-3-3-3-3-3-3 Single arm dB high pulls 5-5-5-5-5-5-5 Wod 75 wallballs Then 3 rounds 15 box jumps 5 shoulder to overhead Then 75 wallballs

March 19, 2018

Warm up 3 rounds 20 cossack squats 35′ walking hip flexor stretch 10 90/90 rotations Then 3 minutes Half frog stretch on each side Strength Thruster 5-5-5-5-5-5 Tricep pushdowns 15-15-15-15-15-15 Banded muscle up 5-5-5-5-5-5 WOD 5 rounds 45 seconds thrusters 15 second rest 45 seconds pull ups 15 seconds rest

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