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

May 25, 2018

Warm up 4 rounds 5 swimmers 10 prone press 15 Hindu squats 30 crossjacks Strength Strict press 5×5 5×10 zottman curls 5×15 bent over lateral raises WOD 10 minute cap 2 rounds 10 thrusters 60 double unders 2 rounds 10 thrusters 60 double unders

May 24, 2018

Warm up 5 minute full body flow Then 4 rounds 35′ lunge and reach 5 four part squats 5 inch worms Strength Emotm 15 2 hang power cleans WOD Amrap 15 Calories 10 one arm oh lunges (left arm) 10 toes to bar 10 one arm oh lunges (right arm)

May 23, 2018

Warm up 4 rounds 20 dead bugs 10 deck squats 20 bird dogs 10 moose antlers 16 minutes Strength Emotm 30 Even 5 box squats Odd 5 sumo deadlifts Then foot drills Wod 1 mile run time trial

May 22, 2018

Warm up 4 rounds 5 kB sn each side 5 windmills each side 5 bent press each side 5 arm bars each side 1 tgu each side Then Burgener warm up Strength Emotm 10 Power snatch Then every other minute until 20 WOD 12 minute cap bar facing burpees Remaining time Max hang clean and … Continue reading May 22, 2018

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