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

April 25, 2019

Warm up 5 minute cardio Then 2 rounds 20 total sky reaches 5 walk outs Strength 15 minutes work to a heavy 3 rep hang clean Wod AMRAP 30 1000m run 50 v ups 25 hang cleans

April 24, 2019

Warm up 4 rounds 10 pvc shoulder openers 100’ oh carry each arm 20 face pulls 20 triceps push downs Strength Single leg DB rdls 10-10-10-10-10 each leg Nordic curls 5×3-5 Louie abs 5×10-15 add band tension WOD AMRAP 20 30 Russian swings 15 strict hspu 30 cals 15 hspu

April 23, 2019

Warmup 4 rounds 20 moose antlers total 15 Spanish squats 5 wall walks 50′ death March Strength Push press 8×3 Between sets 15 band pull aparts WOD Amrap 9 10 burpee bar hops 10 thrusters 10 pike jumps

April 22, 2019

Warm up 5 rounds 10 deadbugs 10 captain Morgan’s each side 10 cossack squats each side 10 high pulls each arm Strength DB split squats 5 x 15 each leg Seated ham curls 5 x 15 WOD Amrap 18 Buy in Walking lunges Then with remaining time 15 pull ups 15 wallballs Backwards run

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