Getting Started

cf-qda-logo-finalWelcome 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, 28

Headshot for QDA“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, 30

Recent Posts

June 22, 2017

Warm up 5 minute Hero pose 3 rounds 10 deck squats 5 kneeling jumps 5 two for one wallballs Skill Clean review Strength 5 rep hang power clean WOD 1 minute sdhp 1 minute push press Rest 2 minutes 2 minutes sdhp 2 minutes push press Rest 2 minutes 3 minutes sdhp 3 minutes push … Continue reading June 22, 2017

June 21, 2017

Warm up Foot drills 70′ each Walking hip flexor 70′ Walking hamstring 70′ 20 shoulder openers 3 rounds 20 glute bridges 20 shoulder taps 20 sit ups Wod 4 rft 30 swings 20 hspu 1000m run  

June 20, 2017

Warm up 5 minute banded glute March Then 10 rds 70′ side shuffle 20 cross jacks Then 5 rds 10 curtsey squats 10 cossack squats Strength Good morning 5×5 Db Strict press 5×5 Wod Amrap 12 30 thrusters 75 double unders  

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