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

April 20, 2018

Warm up 4 rounds 5 inch worms 10 deck squats 5 commando rocks 10 dead bugs Strength 5 Box squat Every other minute for 30 minutes On opposite minutes Perform 8 Louie abs WOD Amrap 7 7 toes to bar 14 ohs

April 19, 2018

Warm up 4 rounds 15 band pull aparts 15 tricep pushdowns 15 banded hamstring curls 100′ weighted walking hamstring stretch Strength 5×5 Strict press 5×5 Strict bent over row 5×5 Zercher squat WOD Amrap 6 6 burpee bar hops 12 shoulder to overhead

April 18, 2018

Warm up 5:00 full body flow 3 rounds 10 PVC shoulder openers 10 prone press 5 swimmers 5 arm bars each side Skill/strength Establish 5 RM hspu Add or decrease height as needed. People can perform strict push ups with weight vests/plates/etc to challenge themselves. WOD 4 rft 15 hspu 20 snatches 30 lunges

April 17, 2018

Warm up 3 rounds 10 single arm high pull (five each side) 10 bird dogs 10 dead bugs 10 Cossack squats 10 banded good morning Then 5 minute banded March Strength Sumo deadlift 5×10 Wod Amrap 15 15 SDHP 20 step ups 15 thrusters 20 step ups

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