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

December 12, 2019

Warm up 3 rounds 5 passive range lift offs on each leg in straddle 5 reverse nordic curls 10 alternating single arm to opposing v up Then 5 minute couch stretch each leg Then every minute on the minute for 30 minutes Even 3 back squats Odd 50/40/30 double unders/ plate hops

December 11, 2019

Warm up 5 minute cardio Then 3 rounds 60 second hang 5 Nordic curls 3 wall walks 5 reverse Nordic curls 5 swimmers Workout 5 minute work windows 10 push ups 10 v ups 10 box jumps 1 minute transition 5 minutes cals 1 minute transition

December 10, 2019

Warm up 3 rds with pvc 12 deadlifts 9 hang cleans 6 strict press 2 rds 35’ death march 35’ lunge and reach Circle time Dead lift 10 minutes Med ball clean 10 minutes Wod 17 minute cap Pick your adventure Heavy DT Double DT DT 8

December 9, 2019

Warm up 3 rounds 10 air squats 10 Cossack squats (total) 10 sky reaches each side 10 wall squats (hands down) Strength Front squat Every other minute for 30 minutes Sets 1-5- 3 reps 6-10- 2 reps 11-15- 1 rep Wod Amrap 12 8 front squats 8 burpee bar hops 8 8 floor press

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