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

March 18, 2019

Warm up 4 rounds 10 full body flow 5 wall walks 10 tiger sit downs 5 cat/cows (slow) Strength Bulgarian split squats 5×10 each leg Between sets perform 3-5 Nordic curls Wod Amrap 12 15 ohs 500m row

March 15, 2019

Warm up 3 rounds 10 pvc shoulder openers 4 ultimate stretch 10 moose antlers each side Partner infraspinatus smash 2 minutes each side Sleeper stretch 2 minutes each side Wod 19.4 3 rounds 10 snatch 12 bar facing burpees Rest 3 minutes 3 rounds 10 bar muscle up 12 bar facing burpees

March 14, 2019

Warm up 70’ walking hip flexor 70’ walking hamstring 70’ lunge and reach Foot drills 70’ each Pro pulsers 4 rounds 20 seconds up/down or in stride motion 20 banded pull throughs 20 seconds compression squats 20 sky reaches Wod Amrap 22 20 sit-ups 20 Russian swings 500m run

March 13, 2019

Warm up 4 rounds 90 second supinated hang 5 wall walks 10 tiger sit downs 20 alternating knee touches Strength Windmill Z press 6×3 Ring row 6×15 Wod 3 RFT 10 front squats 30 calories 5 shoulder to overhead

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