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

June 22, 2018

Warm up 3 rounds 1 minute bird dog 1 minute cat cow 1 minute bird dog 1 minute plank hold Strength 5×10 Oh tricep extensions DB pull overs Barbell good morning One arm rows WOD 10 minute cap 5 rft 10 DB floor press 10 DB thrusters

June 21, 2018

Warm up 10 minute squat test Then 3 rounds 5 commando rocks 5 wheels/Bridges 10 Cossack squats Strength Back rack split squats 8×5 each leg to a folded mat Between sets 15 hamstring curls 15 banded tricep push downs WOD 15 minute Amrap 10 burpee bar hops 15 hang power cleans 25 wall balls

June 20, 2018

Warm up 4 rounds 35’ crab walk 35’ lunge and reach 35’ death march Strength Underhand grip bent over row 10-10-10-10-10-10 Zottman curls 10-10-10-10-10-10 Single arm bent over lateral raises 8-8-8-8-8-8 each side Wod Amrap 12 10 pistols 15 ohs 500m run

June 19, 2018

Warm up 4 rounds 8 pvc pipe shoulder openers 5 swimmers 8 goblet squats 5 four part squats Strength One arm dB strict press 3-3-3-3-3-3 each side One arm oh lunges 8-8-8-8-8-8 each leg One arm high pulls and band pull aparts 6×10 Wod 10-1 Db push ups 1-10 Db shoulder to overhead Between rounds … Continue reading June 19, 2018

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