ASDC CrossFit

ASDC CrossFit We offer a fitness experience like no other for both the beginner and the advanced athlete in our state of the art facility!

05/25/2026

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. 🇺🇸

05/22/2026

Just because someone is big doesn’t automatically mean they know how to move well… the same way someone lean isn’t automatically weak.

Muscle size and strength aren’t always the same thing.
And strength alone doesn’t make someone a good coach either.

What makes people strong is the quality of the muscle they build, how they train, and how efficiently they move.
What makes a good coach is the ability to take knowledge and pass it on in a way that actually helps another human improve.

There are 300lb guys with terrible mechanics…
and 170lb guys moving weight beautifully.

Technique matters. Communication matters. Experience matters.

At the end of the day, if people are trying to add value, help others move better, and contribute something positive to the space… maybe we should encourage that more instead of trying to score points in a comment section 😂🤝

05/20/2026

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]

This Saturday rain or shine 💪🏼
05/20/2026

This Saturday rain or shine 💪🏼

05/12/2026

🐾🏋️‍♀️ 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! 🎉

05/06/2026

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]

05/01/2026

Midweek Mechanics: Low Bar Pull-Ups 🔧💪

Struggling with pull-ups… or working around an injury? Here’s an option to help build a strong foundation.

Low bar pull-ups are a great modification that lets newer and injured athletes develop strength safely while still training the pull.

✅ Build grip strength & confidence hanging from the bar
✅ Reduce the risk of slipping on banded pull-ups
✅ Use your legs just enough to assist the pull
✅ Train the same muscle groups with less stress on the body

Set-up matters 👇
🔹 Bar height = arms fully extended at the bottom
🔹 Chest tall, hips slightly behind the bar
🔹 Feet tucked so you can drive through your heels

🚫 Don’t turn this into a back row—stay upright and make it a vertical pull

Master the foundation now… so the full pull-up becomes inevitable later. 📍19 Commerce Street
Flemington, NJ 08822
📞 570-977-2191
✉️ [email protected]

04/28/2026

Great job to everyone who came out for the Spartan Sprint this weekend. 💪🔥

It’s always a good time when we get to go through something hard together—pushing, encouraging, and picking each other up along the way.

Proud of this crew for showing up and getting it done. 👊

Shoutout to .garavito for completing the 21k Spartan Beast on Saturday during a complete washout! Way to stay committe...
04/27/2026

Shoutout to .garavito for completing the 21k Spartan Beast on Saturday during a complete washout! Way to stay committed with a strong finish 💪🏼

04/23/2026

Midweek Mechanics: Bottoms-Up Carry 🔔

If your overhead lifts feel shaky… this is the fix you’re missing.

The bottoms-up carry forces true stability—no hiding behind brute strength. With the kettlebell flipped, your shoulder has to actively stabilize every inch of the movement. That translates directly to stronger, safer overhead positions in movements like presses, jerks, and sn**ches.

🔥 Why it works:
• Builds shoulder stability through constant micro-adjustments
• Lights up your wrist and grip strength—you can’t fake this position
• Reinforces stacked positioning from wrist → elbow → shoulder

👀 Coaching Cue: Eyes on the bell
Keeping your eyes locked on the kettlebell isn’t just for focus—it improves balance, control, and awareness. The moment your attention drifts, the bell will tell you.

Move slow. Stay tight. Earn the position.

Because strength isn’t just what you lift… it’s what you can control.

Address

19 Commerce Street
Flemington, NJ
08822

Opening Hours

Monday 5am - 11am
4:30pm - 9:30pm
Tuesday 5am - 11am
4:30pm - 9:30pm
Wednesday 5am - 11am
4:30pm - 9:30pm
Thursday 5am - 11am
4:30pm - 9:30pm
Friday 5am - 11am
4:30pm - 9:30pm
Saturday 8:30am - 11am
Sunday 10am - 12pm

Telephone

+15709772191

Website

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