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

July 17, 2018

Warm up 10 moose antlers each side 100′ oh carry each arm 50′ lunge and reach 3 rounds Then 20 each of The calf raise superset Toes in/out/neutral Then same on toe raises Strength One arm DB strict presses each side 5-5-5-5-5-5 Front raise/lateral raises combo 10-10-10-10-10-10 Bent over lateral raises 12-12-12-12-12-12 WOD 4 rft … Continue reading July 17, 2018

July 16, 2018

Warm up 4 rounds 10 deck squats 10 sky reaches each side 5 swimmers 25 jumping jacks Strength Back rack split squats to folded blue mat 8-8-8-8-8-8 Each side Banded pull throughs 15-15-15-15-15-15 WOD Amrap 14 30 bw lunges 200 m run 15 hang cleans

July 13, 2018

Warm up 5 minute cardio Bike/row/run/rope Then 3 rounds 15 banded hamstring curls 10 ring rows 10 full body flow WOD Every 90 seconds for 36 minutes Oh carry 3 back squats

July 12, 2018

Warm up 10 deck squats 10 cossack squats 15 band pull aparts 5 rounds Strength Bent over row 5×8 Jefferson curls 5×2 Using DB or kB Straight arm lat pulldown 5×12-15 WOD Amrap 14 200m run 20 pull ups 200m run 20 pistols

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