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

August 22, 2019

Warm up 4 rounds 10 ring rows/inverted rows 5 compression squats 100’ farmer carry each hand 5 wall walks 6 ultimate stretch Wod Amrap 30 50 Russian twists with medball 50 GTOH with plate 50 v up 50 lunges 50 burpee to plate 500m Run with plate

August 21, 2019

Warm up 4 rounds 20 Cossack squats 15 band pull aparts 10 SA high pulls each arm 5 swimmers Strength Work to a heavy of the following complex 4 hang power cleans 3 shoulder to overhead 25 minutes Wod DT 5 rds for time 12 deadlift 9 hang clean 6 shoulder to overhead

August 20, 2019

Warm up 5 rounds 60 second supinate hang 50’ oh carry each arm 50’ bear crawl 10 captain morgans each side Strength Deadlift 20 minutes to work up to a heavy 3 rep deadlift. Wod Amrap 20 500 m run 10 thrusters 20 pull ups

August 19, 2019

Warm up 5 minute cardio 5 minute dead bug hold Strength Prime 3-5 flat foot jumps 3-5 compression squats 5-10 band pull aparts 3 box front squats Toes forward Wide feet Maintain torso tension 7-10 rounds Wod Amrap 9 5 strict hspu 10 cals

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