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.
“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.”
Warm up 4 rounds 30 second supinated hang 50′ oh carry each arm 20 dead bugs 20 cross jacks Strength Bent over row 5-5-5-5-5 Upright row 5-5-5-5-5 Seated row 10-10-10-10-10 Wod Carry 10-1 Push ups Sit ups Lunges Carry
Warm up 90/90 2 minutes each side/direction Lunge and reach 70′ 4 rounds 5 cat cows 5 swimmers 10 groiners 10 cossack squats Strength press 5-5-5-5-5-5 Banded face pulls 20-20-20-20-20 single arm lateral raises 8-8-8-8-8 each arm Wod Amrap 6 Run 1000m Max shoulder to overhead
Warm up 5 minute fbf 70’ walking hip flexor 70’ walking hamstring Wod This wod is in remembrance of officer Craig Lehner, 34, who died in a diving training accident. He served as an officer in the BPD for over 9 years and is the 52nd officer to die in the line of duty in … Continue reading October 18, 2017
Warm up 3 rounds 50 cross jacks 20 deck squats 10 moose antlers Skill Bear complex Wod Every minute on the minute 30 bear complex ring dips double unders