Welcome to Quarter Deck Athletics, home of CrossFit QDA! We are the only gym in downtown Buffalo, offering fitness, 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.
“The fun, safe, competitive, happy place the gym became for me and all of its members is very much a second home. It is a place to de-stress and enjoy some laughs after work.”
“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.”
Warm up 10 walk outs 10 four part squats 10 hollow body/Superman’s 3 rounds Strength Strict press 5-5-5-5-5 One arm DB high pull 5-5-5-5-5 each arm Bent over lateral raises 5-5-5-5-5 Wod Amrap 12 30 lunges 30 sit ups 30 step ups
Do not forget to submit your scores for 17.1 Warm up Burgener warm up + skill transfer exercises 2rds Then 2 minute pec stretch each side Strength 5 rep hang power snatch WOD Amrap 10 25 ohs 25 hr push ups
Warm up 5 swimmers 10 dead bugs 10 bird dogs 5 full body flow 4 rounds Then 2 Rds 35′ walking hip flexor 35′ walking hamstring 70′ walking cossack stretch Strength Front squat 10-10-8-8-6-4-2 Wod Amrap 13 15 toes to bar 30 wallballs 45 double unders
WOD PUSH UPS SQUATS SIT UPS HOLD