Quarter Deck Athletics - QDA

02/06/2026

During a long and busy day this made my day.

It has been great having Gail and Ger be staples of our 530am classes and Saturday mornings…

Today after crushing a leg intensive workout they did their usual of working on their weaknesses in the small gym.

I caught this out of the corner of my eye while coaching 630 but didn’t call attention to it at the time.

These are the things that, to me, are truly inspiring.

These are the reasons, for me, that we do what we do.

We are here to show people they are stronger than they believe.

We are here to show them how they can and will get stronger.

It may not look crazy but it was an awesome moment to see.

Keep of the great work Gail and Ger!!!

02/01/2026

Looking to up your game?

For the month of February we are offering a tremendous deal.

$300 and you can get 52 Inbody scans..

What’s that mean?

Scans for the year… yeah so what???

With our Inbody you can create a customized nutrition plan that will assist you on your goals.

Want to lose fat? We got you.

Want to gain muscle? We got you.

Want to do both? We got you.

It can be tailored to gaining and losing a specific amount of weight and fat.

It will further customize based on your workout activity and your daily activity.

You can adjust everything on the fly through the Inbody app.

All results and planning at right through your phone.

We cannot offer this to everyone, we are limiting this offer to 20 people.

If you have any questions please do not hesitate to ask!

01/31/2026

I am super pumped for our January athlete of the month

Abdul, Dullie, Hot ‘n’ Ready has been at QDA for only a couple of months but has become a fixture of the 900 am crew.

Dullie came to us through another 900 am favorite

In his short time with us Abdul has made absolutely amazing progress. He is down 49 # and I’m confident he will surpass 50 this week.

He has gone from struggling to do certain moves to thriving on them.

He is coachable, he brings effort, and he always is hot and ready.

I cannot wait to see how much progress he makes in the rest of 2026.

Dullie, we love seeing your effort and progress day in and day out. Keep it up man!!!

01/24/2026

Did you know that we now offer a selection of over 30 different drinks at QDA?

They are split between the two fridges by those that are caffeinated and those that are not.

We have protein shakes, electrolytes drinks, pre workouts, post workouts, caffeinated protein shakes, and good old fashioned energy drinks.

We have you covered before, during, and after your training sessions making it easier for you to stay hydrated and get through the day!

Do you enjoy the expanded drink selection?

01/22/2026

Have you gone to games.CrossFit.com and signed up for the open yet?

Did you see the email this week with our QDA open shirts?

Did you respond to the survey asking when you would want to run the open?

Aren’t these shirts pretty sweet?

Click the link in the bio to order or you can go to foreverfierce.com/collections/quarter-deck-athletics

If you are nervous about the open ask your questions, voice your concerns!

It’s ok to be nervous. Here’s what I can tell you. You will be more than ok! You are only judged on your reps. We will modify extra if needed. It is a great way to measure your progress year over year.

01/21/2026

Accountability starts from the top down.

01/18/2026

Last night we had our holiday party, thank you for organizing and facilitating things for us!

We bowled, we ate, we laughed, we joked, and we watched the playoff game together!

It was a great hard fought game.

There are so many s**t talkers. Fire this guy, do this do that. The armchair quarterbacks always have the answer and know exactly how everyone else is wrong. They would have dozens of championships..

It reminds me of a quote so important it adorns our walls.

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” -TR

We need less talkers and more fu***ng doers. I’m happy to be surrounded by doers. People who do the work.

The Bills put it all out there and there is no one who is more upset about their loss than they are.

I have said before that I am an eternal optimist & I will always look for the better aspects of what is happening.

The Bills gave us a fantastic season. Something that you do not have to pay any money for to enjoy. You could watch every game without spending extra.

Hours of direct entertainment & even more conversing, feeling good about the Bills and Buffalo.

You still should feel that way.

Experience is what you get when you don’t get what you want, and you might be bitching that you have that in spades… good for you. Use it to do something instead of talking s**t.

No one OWES you, no one OWES us. They aren’t just handing out championships. One team wins their last game.. chins up.
GO F**KIN’ BILLS

01/14/2026

Sign up for the Open! Registration is live.

Let’s get after it.

01/13/2026

If you showed up this morning and did today’s work, I am proud of you and your efforts. Yes, I am talking to you. Yes, I mean it. No, I did not have a traumatic brain injury. Yes, Dennis is writing this.

Why am I praising you on a random Tuesday?

It’s warranted.

Today’s workout is a challenge mentally and physically.

If requires going to a headspace that many people purposely avoid.

It’s easy to mail it in just a little bit and it looks like you are trying but you aren’t getting the intended stimulus.

Everyone I have seen tackle today’s session has put forth great effort and tried their best.

It is appreciated immensely and it will ultimately help you more in your journey to become more fit, healthier, and look better naked.

Great work, keep showing up. Shooters shoot.

01/09/2026

Nothing like getting a little Friday run action in downtown Buffalo in the middle of January!

Fresh air, short sleeves, shorts… where would you rather be?!?!

Go Bills!

01/08/2026

The Open is 49 days away…

This year we are going to have a big focus on the open.

You will see multiple open workouts during the next 7 weeks as we prep.

We will talk a lot about strategies, working on bigger sets of movements, understanding what our threshold feels like in workouts.

If you have never done the open it’s a great way to push yourself even more than normal. If you think it’s not for you come talk to us, I promise you that you can do it!

For many athletes this is a step towards quarterfinals and I know many of you are signing up for lots of CrossFit comps, Hyrox races, and other endurance events!

There is no better time to lock in, get back on track, or to get started.

The time will pass regardless, let’s do some cool s**t!

01/06/2026