ASDC CrossFit

Memorial Day isn’t about a long weekend.
It’s about remembering the men and women who gave everything so we could have the freedom to live the lives we do today.

Every laugh with family.
Every morning we wake up with choice.
Every opportunity we chase.
Every class we walk into together.

None of it exists without sacrifice.

Thank you to everyone who came out for MURPH 2026 and helped carry on the meaning behind this day. 🇺🇸

MIDWEEK MECHANICS 🎯
THE FLOOR PRESS

The floor press is a powerful tool for building pressing strength because the floor limits momentum and forces you to produce force from a dead stop.

By removing the stretch reflex and reducing leg drive, the movement places a huge emphasis on:
➡️ Triceps
➡️ Mid-range pressing power
➡️ Upper back & lat engagement
➡️ Explosive strength production

💥 KEY CUE:
“Break the bar.”

Creating external rotation helps keep the chest, lats, and arms engaged throughout the lift while improving shoulder stability and pressing control.

⚠️ COMMON MISTAKES:
❌ Relaxing on the floor
❌ Bouncing the elbows
❌ Losing lat tension
❌ Letting the elbows flare excessively

✅ TWO WAYS TO USE IT:

DEAD STOP FLOOR PRESS
Pause fully on the floor to eliminate momentum and build explosive starting strength.

TOUCH & GO FLOOR PRESS
Use controlled touch-and-go reps to build pressing endurance, volume tolerance, and conditioning for CrossFit-style workouts.

💪 GREAT FOR IMPROVING:
• Bench Press
• Strict Press
• Push Press
• Push Jerks
• Ring Dips
• Handstand Push-ups
• Barbell Cycling Endurance

The floor doesn’t let momentum help you.
That’s what makes it work. 📍19 Commerce Street
Flemington, NJ 08822
📞 570-977-2191
✉️ [email protected]

🐾🏋️‍♀️ ATHLETES OF THE MONTH — WEST LEWIS & BIRDIE 🏋️‍♀️🐾
This month we’re celebrating not one athlete… but TWO. Please give a huge ASDC shoutout to West Lewis and her four-legged training partner, Birdie! 💪🐶
West discovered CrossFit back in 2012 at just 14 years old after her mom became a CrossFit coach and later opened her own gym. Since then, she’s fallen in love with the competitive spirit, performance benefits, and challenge of the sport.
Birdie started her own CrossFit career as a 4-month-old puppy in 2023 and has been assistant coaching classes ever since. Her specialties include emotional support, surprise kisses during abmat sit-ups, and elite-level box jumps (30”+ only, obviously).
West’s favorite movements:�🔥 Heavy sn**ch singles�🔥 Muscle ups�🔥 Toes-to-bar
Birdie’s favorite movements:�🐾 Box jumps�🐾 “Helping” with sit-ups�🐾 Being the center of attention
When asked what she loves most about ASDC, West shared:�❤️ “The atmosphere of openness, acceptance, and love from the community that I felt from my first time in the gym.”
West and Birdie found ASDC after moving to Frenchtown and repeatedly driving past the gym while running errands — and we’re so glad they did.
For anyone intimidated to try CrossFit, West wants you to know:�➡️ Every workout is scalable to your ability level.�➡️ You never have to “keep up” with anyone else.�➡️ And Birdie may personally es**rt you through your first workout with hand-holding and face licks. 🐶😂
We’re so grateful to have these two as part of our community. Congratulations, West & Birdie! 🎉

MIDWEEK MECHANICS 🎯

Struggling to find the right dip progression for newer athletes or athletes coming back from injury? This variation is just what you’ve been looking for👌🏼

Instead of going straight to the rings, we set up two 30” boxes on each side of the athlete to create a more controlled environment while still reinforcing proper dip mechanics. 💪🏼

Here’s the setup ⬇️

▫️Hands go on the EDGE of the boxes
▫️Palms stay on top while fingers wrap the front
▫️Avoid laying the hands flat on the box ❌
This helps reduce unnecessary wrist stress and discomfort.

From there, the athlete brings their toes behind them while allowing the knees to travel forward. With the hips sitting slightly back, they can descend through a dip pattern similar to a ring dip — but without the same stability demand or strength requirement. 🔥

The best part? 👀

The toes help assist the movement, allowing athletes to DRIVE through the range of motion while still learning proper control, positioning, and pressing mechanics.

This is an awesome middle-ground progression for athletes who:
✅ Need too much assistance on banded ring dips
✅ Find single box dips too easy
✅ Need a safer way to build confidence and strength through the dip pattern
✅ Want to move through the movement without overloading the shoulders and wrists

Remember — good scaling isn’t about making movements “easier.” It’s about finding the right challenge that allows athletes to build strength with quality movement. 👊🏼 📍19 Commerce Street
Flemington, NJ 08822
📞 570-977-2191
✉️ [email protected]