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 up4 rounds5 swimmers10 moose antlers on each side10 single arm high pulls each side10 total lunge and reach GOAT work Seated LAT test-Legs straight out front back flat against wallFirst with a pronated grip then with a supinate grip. Have hands in clean grip or just outside of shoulders, while keeping back flat against … Continue reading November 25, 2020
Warm up5 rounds5 walk outs10 total lunges20 shoulder taps20 dead bugs Goat work WorkoutEmotm28Minute 130 seconds sumo deadlift high pull (left)Minute 230 seconds sumo deadlift high pull (right)Minute 345 seconds bent over row (one db held with 2 hands)Minute 430 seconds air squats Today you are using your “heavy” db The goal is to try … Continue reading November 24, 2020
Warm up5 rounds20 shoulder taps20 Cossack squats20 lunges Goat work https://youtu.be/74uiLL7vgHM Workout 5 burpees10 total one arm thrusters20 dips off chair 10 burpees10 total one arm thrusters15 dips off chair 15 burpees10 total one arm thrusters10 dips off chair 20 burpees10 total one arm thrusters5 dips off chair Thrusters should be executed using your moderate … Continue reading November 23, 2020
Sunday Skills! Warm up 1/2 Tabata – Hollow Hold1/2 Tabata – Arch Position (formerly known as Superman) Skill workLet’s keep building our body control and core strength! One last week of T2B work! 3 rounds: V-lowers (with Dumbbell)⁃ 20 reps⁃ Start in Deadbug position, laying on the ground⁃ Hold DB directly over eyes, arms locked … Continue reading November 22, 2020