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.

18767682_918318900875_1938561290078105281_n“I have evolved physically since walking into QDA, but I think my emotional and mental evolution has far surpassed the physical gains. Each and every day I walk out of the gym, I have a smile on my face.”

Mike, 35

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, 33

Recent Posts

October 29, 2020

warm up3 RDS3 Jefferson curls5 swimmers10 deck squats20 Cossack squats StrengthBB complex Every 4 minutes for 24 minutesAdd load every time. All reps performed without putting the bar down and bar comes from the ground every time. 10 Cossack squats10 lunges10 back squats10 good mornings WOD8 minutes100 deadlifts100 calories

October 28, 2020

Warm up90/902:30 each side and direction Then 3 RDS10 single arm high pulls50 step overhead March each side50 crossjacks WorkoutEvery 5 minutes for 30 minutesPerform BurpeesDB snatchesBurpees

October 27, 2020

Warm upEmotm 15Minute 110 wtd Cossack squatsMinute 2Cat cows for minuteMinute 330 second squat StrengthClean + 2FS8 Sets building Between sets perform 10-15 bent over lateral raises WOD4 RDS for time2 squat cleans50 double unders

October 26, 2020

Warm up4 RDS15 band pull apart10 high pulls each side20 total Cossack squats5 wall walks5 walkouts Amrap 710 hspu5 bar muscle ups Rx as isL1 scale 1L2 scale both Amrap 75 power clean + push press10 burpee bar hops Amrap 710 lunges10 calories

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