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.
“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 3 rounds 10 four part squats 10 lunge and reach 5 cat/cows 10 dead bug Strength Box squat 5-5-5-5-5 Between sets Perform 15 band pull aparts And 10 Louie abs Wod Amrap 15 50 hand release push ups 50 sit-ups 50 step ups 50 Russian swings
IWarm up 10 swimmers 10 BTN strict press 35’ walking hip flexor 3 rounds 12 minutes Skill Handstand push ups And Kipping hspu Wod Every 4 minutes For 24 minutes Perform 5 hang squat cleans 5 shoulder to overhead 12 hspu
Warm up 3 rounds 10 dead bugs 10 bird dogs 10 captain Morgan’s each side 5 cat/cow 20 cossack squats Strength Front squat 8×3 Between sets perform 8×12 Tricep pressdowns Hamstring curls WOD Amrap 12 10 bar muscle ups 10 hang squat snatch 100 double unders
Warm up 5 minute full body flow 4 rounds 20 curtsey squats 20 sit ups 20 superman’s Strength Back rack split squat to a folded blue mat 10-10-10-10-10 each leg L sit hold 20-20-20-20-20 seconds Band pull aparts 10-10-10-10-10 Oh db tricep extensions 15-15-15-15-15 WOD Amrap 7 10 DB snatch 10 DB ohs