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 up Foot drills 70′ each Walking hamstring 70′ Walking hip flexor 70′ WOD amrap 40 1000m run 8 deadlifts 20 strict push ups 20 pistols
Warm up 3 minutes each leg Barbell quad smash 4 rounds 6 lunge and reach (total) 10 tiger sit downs (total) 14 captain Morgan’s (total) Skill 10 minutes on hang snatch Strength Emotm 16 Hang snatch Wod 4 RFT 5 hang snatch 5 hspu 40 double unders
Warm up 3 rounds 10 deck squats 10 sky reaches each side 10 Cossack squats each side 10 minute squat test Strength 20 rep back squat Wod Amrap 13 5 hang cleans 15 pull ups 200m run
13 has become a seemingly very unlucky number in Western culture. One of the earliest references to the superstition goes back to the new testament story of the last supper. There was Jesus and the 12 apostles. There are also many instances of where thirteen is not used in hotels, plane rows, apartments due to … Continue reading September 13, 2019