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.
The hero’s journey https://youtu.be/d1Zxt28ff-E We are each the hero’s of our own story. You may be the villain or a passerby in some one else’s but in yours you are the hero. I like to think that I play some small part at times that may fill the role of sage or villain or friend … Continue reading September 18, 2020
Warm up3 rds10 deck squats20 dead bugs30 cross jacks Then5 minute dead bug hold Strength5×5Strict chin up/ring row5×5Good morning5×15Band pull apart Eephus For time50 squats50 bent over row40 squats40 bent over rows30 squats30 bent over rows
Warm upBurgener warm and skill transfer exercises StrengthEmotm 20Hang power snatch Amrap 1515 shoulder to overhead5 deadlift20 v ups
Warm upBurgener warm up + skill transfer exercises Then2 rds5 clean pull5 squat clean5 front squat StrengthWork to a heavy squat clean 18 minutes WOD10 rounds5 front squats300 m row