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.
Warm up 4 rounds 45 second supinated hang 10 moose antlers each side 10 ring rows 6 lunge and reach Strength Emotm 18 1 Squat clean thruster Add load Race the clock Complete 50 air squats 50 sit ups 50 push ups 50 thrusters
Warm up 3 rounds 10 deck squats 10 pvc shoulder openers 5 pull ups using band/legs for assistance 10 tricep push downs 10 bent over lateral raises Skill Pull ups/ pull overs -pull up in a pike with calves on box using leg assistance -pull up in a pike with feet on box -L hang … Continue reading November 18, 2019
The wolf The wolf is a common motif in the foundational mythologies and cosmologies of peoples throughout Eurasia and North America. The obvious attribute of the wolf is its nature of a predator, and correspondingly it is strongly associated with danger and destruction, making it the symbol of the warrior on one hand, and that … Continue reading November 15, 2019
Warm up 5 rounds 3-5 scales each leg 5 deck squats 100’ oh carry each arm 5 lateral step ups each leg Strength Front squat 6-6-6-4-4-2-2-1-1-1 Between sets 15 band pull aparts 2-5 compression squats Wod Amrap 11 10 burpee plate hops 10 dB snatches