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.”
Amrap 30 25 toes to bar 15 burpee box overs 500m carry
Warm up 5 rounds 10 dead bugs 10 cossack squats 10 wall squats 10 banded good mornings Strength 2 db sumo deadlift 15-15-15-15-15 Db floor press 8-8-8-8-8 Curl to press 4-4-4-4-4 Wod Amrap 8 5 burpee bar hops 10 back rack drop step lunges 15 bent over rows
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
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