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.
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by … Continue reading November 12, 2018
Warm up 5 commando rocks 10 deck squats 15 banded pull throughs 3 rounds 2 rounds 5 wall walks down wall 10 side steps each direction 10 lunging single arm kb swings warm up deadlift for workout WOD Emotm 30 Minute 1 UB toes to bar Minute 2 5 Box jump Minute 3 5 UB … Continue reading November 9, 2018
Warm up 4 rounds 20 bird dogs 10 prone press 10 captain Morgan’s each side Strength Hang power clean+hang squat clean+front squat Every other minute for 24 minutes Wod Amrap 12 9 hang power cleans 6 front squats 3 thrusters 60 double unders
Warm up Partner infraspinatus smash 3 rounds 10 pvc pass throughs 10 moose antlers each side 5 swimmers Strength Single leg rdl 5×5 Banded good morning 5×20 Banded March 5×30 Wod 50 pull ups 100 calories 50 pull ups