Getting Started

cf-qda-logo-finalWelcome 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, 28

22180117_10100672580475594_8926046937007670230_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, 30

Recent Posts

January 19, 2018

Warm up 90/90 2 minutes each side each direction 3 rds 15 straight arm lat pulldowns 15 Russian swings Strength Split squats 5×5 each leg Romanian deadlifts 5×10 Wod Amrap 8 8 box jumps 8 oh squats

January 18, 2018

Warm up 3 rounds 20 deadbugs 20 Cossack squats 20 banded face pulls Skill TGU Strength TGU Between sets perform sets of 10 Louie abs Wod 4 rounds for time 15 toes to bar 60’ oh walking lunges

January 17, 2018

Warm up 4 rounds 15 band pull aparts 10 lunge and reach 100’ oh carry each arm Strength One arm dB rows 5×8 each side One arm dB push press 5×8 each side Accumulate 200 band tricep pushdowns Wod 7 minute infinity ladder 3 thrusters 3 burpee bar hops 6/6…. 9/9…. 12/12…. 15/15….

January 16, 2018

Warm up 3 rounds 8 swimmers 8 groiners each side 8 deck squats 8 single leg rdls each side Skill Med ball clean Strength Power clean 10×1 WOD 3 Rft 50 medball cleans 50 hand release push ups

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