Getting Started

cf-qda-logo-finalWelcome 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, 28

Headshot for QDA“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, 30

Recent Posts

October 20, 2017

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

October 19, 2017

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

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