TFL Kids CrossFit

TFL Kids CrossFit Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from TFL Kids CrossFit, Gym/Physical Fitness Center, 2902 Back Acre Circle, Mount Airy, MD.

Join us on zoom tomorrow at 11 for this butt kicking Wod!10 minute AMRAP: 20 step ups 40 wall taps 2 chair push ups, add...
06/04/2020

Join us on zoom tomorrow at 11 for this butt kicking Wod!

10 minute AMRAP:
20 step ups
40 wall taps
2 chair push ups, adding 2 push ups every round until the 10 mins is up!
If you have interest in our zoom classes reach out!

We had some beautiful weather today! We took a walk to our workout field and hit an 8 minute amrap of:20 jumps over a co...
05/31/2020

We had some beautiful weather today! We took a walk to our workout field and hit an 8 minute amrap of:
20 jumps over a cone
20 toe touches on the cone
10 burpees
10 cone overhead lunges

Thanks for coming out today guys!

Had some help coaching kids class today!!! 🐶 Today’s workout was a little different, it just focused on the legs and get...
05/29/2020

Had some help coaching kids class today!!! 🐶

Today’s workout was a little different, it just focused on the legs and getting them working (and burning a little too)! There are 3 versions of this workout today, depending on your fitness level:
Version 1: 50 reps for time
Version 2: 75 reps for time
Version 3: 100 reps for time

Reps of what you ask? This killer complex: 1 lunge with the right leg, 1 with the left, 1 air squat 😱 These 3 moments equals one rep!! Get the legs warmed up and then hit it! 💪🏼

05/27/2020

Today we practiced our shoulder presses! We started with seated DB presses, and then went to push presses. What the difference?
Seated presses are strictly shoulder strength; there's no hiding weaknesses and no compensation from any other muscles. With a push press, a slight knee bend and then jump is added to get momentum, which makes the DB feel lighter. With your legs and arms both working we can move more weight, and faster too!

The workout was designed to practice the push press:
5 rounds-
10 DB push press, 5 on right 5 on left
5 burpees over DB
50 scissor jumps

The kids flew through it in under 6 mins! Give it a shot!

It was such a beautiful day for our first social distancing kids class!! We did some running, lunges and abs push ups! T...
05/24/2020

It was such a beautiful day for our first social distancing kids class!! We did some running, lunges and abs push ups! The heat made it a challenge but everyone persevered and crushed it.
Today’s WOD was:
3 rounds of:
10 push ups
Lunges down soccer field
10 plank toe touches
Lunges back down
Side shuffle down and back across soccer field

Today’s workout was a killer! Everyone said is was hard but good, but you’ll have to see for yourself 💪🏼 For 7 minutes c...
05/20/2020

Today’s workout was a killer! Everyone said is was hard but good, but you’ll have to see for yourself 💪🏼
For 7 minutes complete:
Chair or box max step ups
EMOM 5 reverse burpees

Start with step ups on your box or chair, and as soon as the clock hits one minute, stop your step ups and do 5 reverse burpees! A reverse burpee goes from laying on your back to a sit up, then to a full stand and jump! They should be fast 💨 Complete 5 of those every minute on the minute, including minute 7!

Give it a shot!

05/18/2020

Happy weekend! Hope it was restful and fun. Now get ready for a 😍😱😈😅 week full of workouts!!

This weeks focus is on conditioning. We will test your cardio and get your heart rate up!! Get ready to sweat with us this week!

05/13/2020

Tomorrows workout is a doozy! Grab a jump rope and head outside!

Jump rope 100
Russian twists 20
Air squats 20
Jump rope 75
Russian twists 20
Air squats 20
Jump rope 50
Russian twists 20
Air Squats 20
Jump Rope 25
Russian twists 20
Air squats 20

Since we are working on our core muscles this week, end with a complex of ab movements:
5 V-ups
10 flutter kicks
5 leg lifts
Complete 4-5 rounds. Try to complete unbroken, without your legs touching the ground!

05/10/2020

Great work again this week athletes! You’ve progressed with your push up game and have gotten stronger! Great job 💪🏼

This coming week we’re focusing on core strength. Every class we will have core stability and/or strength built into the wod or after as accessory work! Abdominal strength and stability is important so keep your whole body working the correct way, helping you lift heavy without hurting yourself!
Here are some moves we will master to get those ab muscle gains:
Dead bugs
Planks (again! And all their variations too!)
And of course sit ups, bicycles, twists and more 👏🏼

Can’t wait to see you all this week!

Solid work today for the 11am zoom kids! Remember if you’re interested in having your kids join our zoom workouts, send ...
05/08/2020

Solid work today for the 11am zoom kids! Remember if you’re interested in having your kids join our zoom workouts, send us a message!

Today’s wod was simple but left us 😰😅
7 minute AMRAP (as many rounds as possible)
7 dumbbell thrusters (per arm)
14 laying toes to dumbbell

If you missed our class, give it a shot on your own! If you only have heavy or light dumbbells, you can always change the rep scheme to more or less thrusters!

Make sure you give your legs and shoulders a good warm up, then set your timer and go! 💪🏼
Here is our suggested warm up:
30 seconds jumping jacks
5 inch worms with a sloppy push up
10 air squats
Bear crawl 3 steps forward 3 steps back x30 seconds
With the dumbbell:
3 squats with DB on right shoulder, repeat on left
3 presses with DB on right shoulder, repeat in left
3 laying toes to DB
3 squats to press (a thruster!)

Happy wodding!

It's a rainy hump day! It's a little too cold to go splashing in some puddles, so let's get active inside! A fun way to ...
05/06/2020

It's a rainy hump day! It's a little too cold to go splashing in some puddles, so let's get active inside!

A fun way to get moving inside is to use a wall, chair or bench to get upside down! This will build your shoulder strength, stability, and is a fun trick to show your family!

If you're using a wall, you can kick up, or walk your legs up the wall so you're facing it! If that is too hard (or scary!) then use a chair or bench. Put your toes on the bench, and lock your elbows so you're in a strong position. Now relax your head through your shoulders so you are in as much of a straight line as you can be!

Have fun getting upside down!

Happy Monday!Loved seeing so many faces this week on zoom! If you are interested in our zoom classes, send us a message ...
05/04/2020

Happy Monday!
Loved seeing so many faces this week on zoom! If you are interested in our zoom classes, send us a message and we will send you the link to the next class. No exercise or CrossFit experience needed, just the willingness to work hard and sweat!

This last week was wallsit week, and our athletes hit a crazy 3 minute hold! Nice job guys!

This week we will focus on push ups. We will learn drills and options for those of us not strong enough to do a full push up, as well as challenge our kid athletes who can already rock them!

Address

2902 Back Acre Circle
Mount Airy, MD
21771

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 8pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 6pm
Saturday 9am - 12pm
Sunday 8am - 6pm

Telephone

+13014714597

Website

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