***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530*** Warm up4 RDS15 band pull aparts5 swimmers10 SA high pulls each arm10 lunge and reach total WOD10-1 burpee over DB1-10 hspuAfter each set of "11" perform10 goblet squats with DBCap is 13 minutes HSPU-feet on bench-knees on bench-feet on ground-push up-seated db … Continue reading August 12, 2020
Author: Dennis Lesniak
I am the father to an amazingly wonderful, curious, little boy. When I am not on nature adventures with my son, I am health and fitness professional with a passion for learning and seeking out fulfillment in life. As the owner and head coach of Quarter Deck Athletics, home of CrossFit QDA, in Buffalo, N.Y., I am dedicated to helping my clients develop their best selves through fitness, chiropractic and nutrition counseling.
August 11, 2020
***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530Warm up4 RDS20 Cossack squats total15 Hindu squats10 sumo stance squats5 four part squats WODEvery 6 minutes for 30 minutes30 front rack drop step lunges total30 bent over rows (both hands on DB, flat back, no hitch)30 Pike jumps/tuck jumps/60 alternating high knees … Continue reading August 11, 2020
August 10, 2020
classes at veterans memorial at 600 Erie basin marina by observation deck at 1200/530 Bring a DB/KB and a mat Monday mash up Warm up3 RDS10 moose antlers each side5 swimmers10 scap push ups5 four part squats StrengthEmotm 16EvenOh carry 20 seconds each armOdd30 seconds Russian swings 3 minutes between each workout 3 rft15 DB … Continue reading August 10, 2020
