Fall 2018 Insider by Freedom Aquatic & Fitness Center

Fall 2018 Your Community Destination for Lifelong Health and Wellness, Fitness, Recreation and Athletics

Community Appreciation Week October 22-27, 2018

Everything is just a click away!

www.freedom-center.com Visit our website for more information about Freedom programs and membership for the entire familyâ&#x20AC;Ś

Be a member for a day, a month or longer, weâ&#x20AC;&#x2122;re here for everyone!

The Freedom Aquatic & Fitness Center provides a broad range of year-round recreational, educational, social and cultural programs and activities. The facility is designed to attract and serve a variety of individuals and groups, including, but not limited to, the general public, youth, school and community groups, the elderly and persons with disabilities. Located on the Science and Technology Campus of George Mason University (formerly the Prince William Campus), our 110,000 square foot facility features two pools; a whirlpool; family locker rooms; a full gymnasium; cardio, aerobic and strength studios; racquetball courts; a child care center and a full range of adult and youth programming.

Get the Freedom App! Ability to register for programs, check group exercise schedule and more!

George Mason University is responsible for all aspects of the daily administration and operation of the Freedom Aquatic & Fitness Center, and as such, the Center is an equal opportunity and an affirmative action facility committed to the principle that access to Center facilities, programs and activities shall be afforded equally to all persons without regard to race, color, religion, national origin, disability, sexual orientation, veteran status, sex, or age. Specific mandates with regard to priority of use and resident status arrangements are contained in the Center’s governing document – the Tripartite agreement duly executed by George Mason University, Prince William County and the City of Manassas. The Center is the result of an innovative joint partnership between George Mason University, Prince William County and the City of Manassas and has been heralded as a national model for such endeavors. Freedom opened in September 1999 and remains one of the largest aquatic and fitness centers in the region. We invite you to visit us on the web to learn about our programs and services. Welcome, we’re glad you’re here…

Hours of operation: Mon-Fri: 5 a.m.-10 p.m. Sat: 8 a.m.-8 p.m. • Sun: 9 a.m.-6 p.m. 10900 University Blvd. Manassas VA 20110 703.993.8500 www.freedom-center.com FREEDOM INSIDER

FALL 2018

inside Insider

Daily Admission Rates See back cover

Membership PAGES 4-5

Community Appreciation Week

Birthday Parties at Freedom PAGE 6

Youth Programs

Back Cover

PAGE 7

Gymnastics PAGE 8

Sports Basketball, Soccer, Tennis, Tae Kwon Do, Volleyball PAGES 10-12

Dance PAGE 13

Home School PAGE 14

Preschool PAGE 15

School Year Camps PAGE 16

Abrakadoodle and Little Hands PAGES 17-18

FOREVERFIT FALL2018

Youth Center Stage PAGE 18-19

See page 24

Adult Athletics PAGE 21

Group Exercise PAGES 22-25

The EDGE PAGE 25

InBody Testing PAGE 26

Aquatics and Swim Lessons Learn to swim classes for all ages. PAGES 28-32

Safety Courses PAGE 33

Technogym PAGE 34

Personal Training PAGE 35

Membership Rates www.freedom-center.com • 703-993-8500

Never an initiation fee! Annual Membership Adult (16+) Senior (60+) Student (12-28) Matinee

$50.00/month ($600/year) Pay monthly or in full! $40.00/month ($480/year) $40.00/month ($480/year) $35.00/month ($420/year) weekdays before 4:00 p.m.

Build a Family Membership Membership Benefits Over 120 Group Exercise Classes offered each week free with membership Personal Training Discount Camps and Instructional Classes Discount One of the largest aquatic and fitness centers in the region Outdoor Walking/ Running Trail

Choose one option from the box above and add on as needed

Adult Add-on (16+) Student Add-on (16-28) Dependent Add-on (3-15) Dependent with Kid Kare Add-on (3-11)

$30.00/month ($360/year) $25.00/month ($300/year) $20.00/month ($240/year) $25.00/month ($300/year)

Short Term Memberships One Month Adult (16+) Senior (60+) Student (12-28) Matinee

weekdays before 4:00 p.m.

6-Month Contract $70.00/month $55.00/month $55.00/month $50.00/month

$55.00/month ($330/6 months) $45.00/month ($270/6 months) $45.00/month ($270/6 months) $40.00/month ($240/6 months)

No Adult or Dependent Add-ons to monthly membership. Pricing for 6-month Add-ons available upon request.

Corporate and community partnerships and discounts available! Hours of Operation*

SUNDAY – 9:00am - 6:00pm • MONDAY - FRIDAY – 5:00am - 10:00pm • SATURDAY – 8:00am - 8:00pm *The pools close 30 minutes prior to the rest of the facility. Terms, conditions, and fees are subject to change without notice.

www.freedom-center.com Phone: 703-993-8500 • Fax: 703-993-8478 9100 Freedom Center Boulevard • Manassas, VA 20110 Freedomc@gmu.edu

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Community Destination for Lifelong Health and Wellness, Fitness, Recreation and Athletics No Initiation Fees or Hidden Charges The Freedom Center offers one stop shopping for your fitness and recreation needs. Enjoy a family friendly environment with a variety of activities to choose from for everyone. Our helpful and attentive staff is here to serve you!

Daily Admission Includes the benefits of membership for a single day, one entry allowed per day.

Get the Freedom App!

Adult (16+) Senior (60+) Dependent (3-15) Chaperone Family (2 adults, 2 children)

$9.00 $6.00 $6.00 $6.00 $16.00 Best Buy!

Additional Services Kid Kare

6 months to 11 years Fees 1 Hour: $3.00 Each additional ½ hour: $1.50 Members may add Kid Kare to annual and 6-month contracts.

Annual 6-Month

$20.00/month ($240/year) $30.00/month ($180/6 months) Kid Kare is for a maximum of two hours per day. Parents must remain on the premises. Kid Kare is nontransferable.

Ability to register for programs, check group exercise schedule and more!

Towel Service Add-on Annual 6-Month Monthly One Time

Club Locker Room Includes towel service.

Annual $300/year ($25/month)

Racquetball/ Activity Court Rental Fee

$4 per hour ($2 on weekdays before 4 p.m.) Racquetball courts may be reserved up to one week in advance at the Customer Service Desk.

$36.00/year ($3/month) $30.00/6 months ($5/month) $10.00 $3.00

www.freedom-center.com Phone: 703-993-8500 • Fax: 703-993-8478 9100 Freedom Center Boulevard • Manassas, VA 20110 Freedomc@gmu.edu Located on the Science and Technology Campus of George Mason University

FALL 2018 F R E E D O M I N S I D E R

Celebrate your child’s birthday at the Freedom Center! Wibit Party

Freedom Chefs Cooking Party

Ages 5 and older - 1 hour activity, 1 hour in party room

**suggested for ages 9 and up Ready to take the pool party up a notch? Enjoy the Wibit experience! The Wibit is an inflatable water sports park in our competition pool!

Freedom’s Chef will craft a cooking activity to entice your child’s taste buds! Participants will learn basic cooking skills and create a snack or meal to enjoy!

Cost: $300/Freedom Members; $350/non-members

Cost: $240 for up to 8 children*

All Star Sport Party

*Additional fee, between $50-$100, based on the food required for the chosen recipes. Additional 30 minutes may be added to the cooking portion for additional costs. Additional Instructor & supplies are required for 8+ children.

Ages 2 ½ and older - 1 hour activity, 1 hour in gymnasium Whether your child loves to shoot basketballs or throw footballs, the All Star Sports Party is for you! Our party coaches will design a party based on your child’s favorite sports and games! Options include soccer, basketball, flag football, dodge ball, tennis, floor hockey, kickball, volleyball, basketball and more! We always love to add a few awesome relay races, scooters and parachute games to wrap up the party! Cost: $280 for up to 10 children An additional instructor is required for 11+ children

Gymnastics Party

Freedom Pool Party (Basic) 1 hour in party area, unlimited swimming before/after Year round swimming fun! Enjoy the two pools with a variety of features to make a splash! Chaperones required. Cost: $200/FAFC Members; $220/nonmember for up to 25 participants - An additional fee for 26+ The Party Area is located at the end of the hallway adjacent to the deep end of the pool.

Ages 2 ½ and older - 1 Hour activity, 1 Hour in party room

Your child & their friends will have a blast learning basic gymnastic skills and participating in an obstacle course in a fun and friendly environment! All activities will take place in the Community Room. Cost: $240 for up to 10 children An additional instructor is required for 11+ children

Interested in hosting a meeting, event or party? Contact us at freedomc@gmu.edu for details on our rental spaces.

Please note that FAFC parties do not include paper products, decorations, food or beverages in the fee. 6 FREEDOM INSIDER

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The Freedom Aquatic & Fitness Center offers a wide variety of fun-packed programs to help children aged 2 to 17 discover a lifelong passion for recreation. Freedom Youth Sports and Fitness programs give children the opportunity to pursue new interests or improve skills in an age-appropriate and positive environment. Our experienced and enthusiastic instructors help youngsters develop group interaction and social skills while stressing the importance of teamwork and maintaining a healthy, active lifestyle. We offer instructional classes in gymnastics, basketball, volleyball, tae kwon do, soccer, cheerleading, tennis, and many more activities! Freedom Arts and Education classes stimulate childrenâ&#x20AC;&#x2122;s creativity, through movement in our dance programs, imagination in our themed classes and preschool prep, or in the kitchen with Kinder Chefs, where kids both learn to cook and have the opportunity to enjoy eating their creations!

PARENT/YOUTH INTRODUCTION

Did you know children with a membership receive a 10% discount off of their programs? REGISTER FOR CLASSES ONLINE AT www.freedom-center.com

Hours of operation: Mon-Fri: 5 a.m.-10 p.m. Sat: 8 a.m.-8 p.m. Sun: 9 a.m.-6 p.m.

We have a new free service for our members.

Children, who are members ages 12-15, are now able to utilize the cardio and strength training rooms! Youth members, with parent or guardian, are required to complete a Parent/Youth Introduction session offered by Freedom Fitness Staff (included in membership price). The Fitness Staff will guide both parent and child through rules and regulations, safe exercise guidelines for youth, and general fitness information. After completing this program the child is able to work out side by side with their parent or guardian. To schedule an appointment with a trainer call 703-993-8532.

FALL 2018 F R E E D O M I N S I D E R

Gymnastics – Level 2 (Ages 3 ½ -13)

Gymnastics

*Prerequisite* – Has completed Beginner Level I and has the ability to successfully perform a cartwheel, handstand against the wall (held for 10 sec.) and standing to a bridge. This class will focus on learning new skills such as round-offs and kickovers. Work will continue on cartwheels, bridges, and more advanced skills on the vault, bar, and balance beam.

Ages 3 ½ - 5

Gymnastic programs allow parents to observe the first and last day of class. (With the exception to Tot Tumbling) Classes in between require parents to sit outside of the room. This is to ensure safety and participation.

Gymnastics Beginner Level 1 (Ages 3 ½- 13) In a structured setting, children will learn forward and backward rolls on the wedge mat and floor, bridges, headstands, handstands, and beginning cartwheel skills. Basic skills will be learned on the balance beam, single rail bar, vault, and trampoline.

Ages 3 ½-5 Mon Mon Wed Wed Thu Thu Sat Sat

Sept 10-Oct 15 10:30am – 11:25am 6/$60 Oct 29-Dec 10 10:30am – 11:25am 6/$60 (no class 11/12) Sept 12-Oct 17 5:00pm – 5:55pm 5/$50 (no class 9/19) Nov 7-Dec 12 5:00pm – 5:55pm 5/$50 (no class 11/21) Sept 14-Oct 18 10:30am – 11:25am 6/$60 Nov 1-Dec 13 10:30am – 11:25am 6/$60 (no class 11/22) Sept 15-Oct 27 10:00am –10:55am 6/$60 (no class 10/13) Nov 10-Dec 15 10:00am –10:55am 4/$40 (no class 11/17, 11/24)

Ages 6-9 Mon Mon Wed Wed Sat Sat

Sept 10-Oct 15 5:00pm – 5:55pm Oct 29-Dec 10 5:00pm – 5:55pm (no class 11/12) Sept 12-Oct 17 6:00pm – 6:55pm Nov 7-Dec 12 6:00pm – 6:55pm (no class 11/21) Sept 15-Oct 27 11:00am –11:55am (no class 10/13) Nov 10-Dec 15 11:00am –11:55am (no class 11/17, 11/24)

6/$60 6/$60 6/$60 5/$50 6/$60 4/$40

Ages 10-13 Wed Wed

Sept 12-Oct 17 7:00pm – 7:55pm Nov 7-Dec 12 7:00pm – 7:55pm (no class 11/21)

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6/$60 5/$50

Mon Mon

Sept 10-Oct 15 11:30am – 12:25pm Oct 29-Dec 10 11:30am – 12:25pm (no class 11/12)

6/$60 6/$60

Ages 6-13 Mon Mon Sat Sat

Sept 10-Oct 15 6:00pm – 6:55pm Oct 29-Dec 10 6:00pm – 6:55pm (no class 11/12) Sept 15-Oct 27 9:00am – 9:55am (no class 10/13) Nov 10-Dec 15 9:00am – 9:55am (no class 11/17, 11/24)

6/$60 6/$60 6/$60 4/$40

Gymnastics – Level 3 (Ages 6-13) *Prerequisite* – Ability to successfully perform a cartwheel, round off, handstand against the mat (held for 10 sec), and standing to a bridge. This class will focus on learning new skills such as handstand to bridge, front and back walkovers, along with simple bar and balance beam routines, and more advanced skills on vault.

Ages 6-13 Mon Mon Sat Sat

Sept 10-Oct 15 7:00pm – 7:55pm Oct 29-Dec 10 7:00pm – 7:55pm (no class 11/12) Sept 15-Oct 27 12:00pm – 12:55pm (no class 10/13) Nov 10-Dec 15 12:00pm – 12:55pm (no class 11/17, 11/24)

6/$60 6/$60 6/$60 4/$40

Gymnastics – Tot Tumbling (Ages 2 ½ -4) Children will be introduced to basic coordination and tumbling skills, while rotating around a variety of gymnastic stations with parent. Tot tumblers will work on following directions while participating in activities that work on balance, strength and coordination. Participants will experience the trampoline, balance beam, and bar. Caregiver participation required. Wed Wed Thu Thu Sat Sat

Sept 12-Oct 17 9:30am – 10:25pm Oct 31-Dec 12 9:30am – 10:25pm (no class 11/21) Sept 13-Oct 18 9:30am – 10:25pm Nov 1-Dec 13 9:30am – 10:25pm (no class 11/22) Sept 15-Oct 27 8:00am – 8:55am (no class 10/13) Nov 10-Dec 15 8:00am – 8:55am (no class 11/17, 11/24)

6/$60 7/$70 6/$60 6/$60 6/$60 4/$40

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Looking for courts for

Sports

Open Gym Basketball? check our website for a current open gym schedule

www.freedom-center.com

Basketball Bring your young basketball star to the Freedom courts to develop or polish basic to intermediate basketball skills! Participants will focus on improving individual skills and techniques required when working as a team. The fundamentals of passing, pivoting, ball handling, shooting and defense strategies will be covered. Instructors work on the development of personal goals and the importance of confidence, team work and sportsmanship. Participants will also continue work on balance, hand eye coordination, speed and agility!

Little Hoops Basketball (Ages 3-5) Sun Sun

Sept 16-Oct 21 9:30am – 10:25am (no class 10/14) Oct 28-Dec 16 9:30am – 10:25am (no class 11/4, 11/18, 11/25)

Saturday Basketball Camp (Ages 8-14) 5/$50 5/$50

Sat Sat

Sept 15-Oct 27 9:00am –12:00pm (no class 9/29, 10/13) Nov 10-Dec 15 9:00am –12:00pm (no class 11/17, 11/24)

5/$113 4/$90

Jr. Basketball Camp (Ages 5-7) Sun Sun

Sept 16-Oct 21 10:30am – 12:25pm (no class 10/14) Oct 28-Dec 16 10:30am – 12:25pm (no class 11/4, 11/18, 11/25)

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5/$90 5/$90

TWO HOURS OF FUN!

Soccer

Tennis

Gooal! This class provides the opportunity to develop and polish beginner/intermediate soccer skills in an indoor environment. Instructors will focus on an understanding of basic rules while focusing on the individual skills and development of team play. Emphasis is placed on individual skill development with interactive activities and games. Participants will work to improve on dribbling, passing, shooting, and understanding of the rules and team play.

Indoor Tennis – Beginner/Intermediate (Ages 5-15)

Tiny Tots Soccer (Ages 3-5)

Ages 5-8

Thu Thu

Sept 13-Oct 18 5:00pm – 5:55pm Nov 1-Dec 13 5:00pm – 5:55pm (no class 11/22)

6/$60 6/$60

Sept 13-Oct 18 6:00pm – 6:55pm Nov 1-Dec 13 6:00pm – 6:55pm (no class 11/22)

Tue Tue

Sept 11-Oct 16 5:00pm – 5:55pm Oct 30-Dec 11 5:00pm – 5:55pm

6/$60 7/$70

Ages 9-13

Indoor Soccer (Ages 6-9) Thu Thu

Program participants will have the opportunity to excel as a tennis player in this indoor development program for novice and intermediate players. While learning proper grip, body position, and fundamental strokes, players will develop or polish basic hand-eye coordination and enjoy a variety of games and activities.

6/$60 6/$60

Tue Tue

Sept 11-Oct 16 6:00pm – 6:55pm Oct 30-Dec 11 6:00pm – 6:55pm

6/$60 7/$70

Ages 14-15 Tue Tue

Sept 11-Oct 16 7:00pm – 7:55pm Oct 30-Dec 11 7:00pm – 7:55pm

6/$60 7/$70

Register for Classes Online at www.freedom-center.com Hours of operation: Mon-Fri: 5 a.m.-10 p.m. • Sat: 8 a.m.-8 p.m. • Sun: 9 a.m.-6 p.m.

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Volleyball

Sports

Skills development program for novice through intermediate players. Learn or continue to advanced skills on passing, setting, hitting, serving, attacking, defensive play and competition. Court shoes, knee pads and proper athletic attire are recommended.

Beginner Co-ed Developmental (Ages 8-15) Mon Mon

Sept 10-Oct 15 6:00pm – 7:15pm Oct 29-Dec 10 6:00pm – 7:15pm (no class 11/12)

6/$90 6/$90

Intermediate – Co-ed Developmental (Ages 10-15) * Participants must have previous training or team experience* Wed Sept 12-Oct 17 6:00pm – 7:15pm 6/$90 Wed Nov 7-Dec 12 6:00pm – 7:15pm 5/$75 (no class 11/21)

Tae Kwon Do Tae Kwon Do (Ages 4-15) Introductory class for children with little or no experience. Through games and other activities, participants will develop balance, stamina & self-control while learning blocking, punching and kicking techniques. The instructor, Mr. Rosa, has over thirty years of experience in Martial Arts. All participants work towards completing 24 classes in order to test for skill levels, “no belt” to black belt. Uniforms are only required for participants with a green stripe and above, no exemptions. All participants are welcome to purchase a uniform from instructor on the first day of class. Tu/Thu Sept 11-Oct 18 6:30pm – 7:30pm Tu/Thu Oct 30-Dec 13 6:30pm – 7:30pm (no classes 11/22 and 12/11)

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12/$108 12/$108

Just for the Little Ones Sports Mix (Ages 3-5) Time to mix it up! This program offers interaction with “teammates” while learning the basics of basketball, soccer, t-ball, football, and floor hockey throughout the session. Participants will enjoy learning a new sport each class while working on agility, balance, and coordination in an upbeat and positive environment. Wed Wed

Sept 12-Oct 17 9:30am – 10:25am Oct 31-Dec 12 9:30am – 10:25am

6/$60 7/$70

Sun Sun

Sept 16-Oct 21 10:30am – 11:25am (no class 10/14) Oct 28 - Dec 16 10:30am – 11:25am (no class 11/4, 11/18, 11/25)

5/$50 5/$50

Dance

Freedom Dancers: An Introduction to Dance (Ages 8-12)

Princess Dance Party (Ages 3-8)

An introductory course teaching the fundamentals of dance. Children will develop rhythm, motor skills, balance & coordination while learning the fundamentals of ballet and jazz in an upbeat and positive environment. Leotard, tights and ballet flats recommended (not required).

Does your child dream of dancing like a princess all day? Participants will find their inner princess in this dance class setting. Tutus, wands and princess music will be a part of each class while learning the fundamentals of dance and coordination. Participants are encouraged to dance like their favorite princess for class!

Tue Tue

Ages 3-5

Sept 11-Oct 16 7:00pm – 7:55pm Oct 30-Dec 11 7:00pm – 7:55pm

6/$60 7/$70

Sun Sun

Did you know children with a membership receive a 10% discount off of their programs?

Sept 16-Oct 21 4:00pm-4:55pm Oct 28-Dec 16 4:00pm-4:55pm (no class 11/22, 12/11)

5/$50 5/$50

Ages 6-8 Sun Sun

Sept 16-Oct 21 5:00pm-5:55pm Oct 28-Dec 16 5:00pm-5:55pm (no class 11/22, 12/11)

5/$50 5/$50

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Home school programs offer a variety of opportunities for activity during the school day! Programs will focus on the beginner/intermediate skills of each activity through lessons and group games. Home School Dance (Ages 5-13)

Home School Gymnastics (Ages 5-13) Wed Wed

Sept 12-Oct 17 10:30am – 11:25pm Oct 31-Dec 12 10:30am – 11:25pm (no class 11/21)

6/$60 6/$60

Thu Thu

Sept 13-Oct 18 11:30am – 12:25pm Nov 1-Dec 13 11:30am – 12:25pm (no class 11/22)

6/$60 6/$60

Home School P.E. (Ages 5-14) Mon Mon

Sept 10-Oct 15 2:00pm – 3:00pm May 7-June 4 2:00pm – 3:00pm

5/$40 4/$32

Tue Tue

Sept 11-Oct 16 10:00am – 10:55am Oct 30-Dec 11 10:00am – 10:55am

6/$60 7/$70

Home School Swim (Ages 5-15) Participants are offered the opportunity to participate in a swim program prior to or following the Home School PE class. Participants are divided based on skill once the program begins. While teaching your children how to swim skillfully and safely, instructors will follow the guidelines of the American Red Cross. Home School Swim is available for Thursdays if you would like it once a week, or Tuesday and Thursday if you would like it twice a week.

Drop in available for Home School PE for $8 a class! Please call/email ahead to ensure the program is on as scheduled. Freedomc@gmu.edu or 703-993-8551 14 F R E E D O M I N S I D E R

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Preschool Prep (Ages 2 ½-3)

Freedom Center Preschool

Mondays/Wednesdays 9:30-11:30am

The Freedom Preschool is a half-day program for 3 and 4 year olds. Our program is designed to develop academic, social, fine and gross motor skills. Morning and afternoon classes are scheduled for both age groups. Information on the Preschool may be obtained from our website or you may contact the Preschool Director, Phyllis Malkiewicz at 703-993-8553.

Session 1 – Sept 17-Oct 24 (12 classes) Cost $200 Session 2 – Nov 5-Dec 19 (13 classes) Cost $215 (no class Nov. 21) This class is an excellent program to help young children prepare for preschool. In a small classroom setting, children engage in circle time activities, story time, and complete crafts daily. We work on basic preschool readiness skills, such as letter, number, color and shape identification, as well as social skills, like sharing and taking turns. Children must be able to separate from parent. Toilet-trained not required. Please send your child with a small snack and drink.

Registration for 2018-2019 School Year Our school year is mid-September through May. Registration began February 1, 2018 and is ongoing until space becomes unavailable. You may register for preschool at the Freedom Center Front Desk or online. Wait lists are kept for all classes. Please contact Phyllis Malkiewicz for availability.

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Miss summer camp?! Keep your camper active during school breaks! Whether your camper attends one day or all throughout the spring…each day will be filled with exciting camp activities! Camp will include sports and recreation arts, crafts, swimming and loads of fun. Campers at age 5 must be currently enrolled in full day kindergarten. Please register at least one week in advance to avoid cancellation. Extended care included, 6:30 am-6:30pm. Structured camp day is from 9:00am-4:00pm.

Camp Dates (Ages 5-13) Mon Mon Tue Mon Fri Mon Wed Thur Fri

**5 year olds must be in kindergarten**

Oct 8 6:30am – 6:30pm Nov 5 6:30am – 6:30pm Nov 6 6:30am – 6:30pm Nov 12 6:30am – 6:30pm Dec 21 6:30am – 6:30pm Dec 24 6:30am – 2:00pm Dec 26 8:00am – 6:30pm Dec 27 6:30am – 6:30pm Dec 28 6:30am – 6:30pm

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$55 $55 $55 $55 $55 $38 $50 $55 $55

To ensure an awesome camp day, campers need to bring the following: • Lunch, snacks & water bottle

• Jacket

• Tennis shoes

• Bag to hold all belongings

• Swim suit & towel

www.abrakadoodle.com STEAM Innovators Doodlers (Ages 6-12) Saturdays 11:00am-12:00pm September 29, October 6, 20, 27, November 11, 17, December 1 and 8 Fee: $136 Innovation! Invention! Art! Brilliant minds were exploring Science, Technology, Engineering, Art and Math long before the term STEAM was coined! Navajo Indians wove geometric patterns using simple machines, Leonardo da Vinci dreamed of all sorts of inventions, curious minds explored technology that led to photography, and mathematicians observed fascinating details in the world around them. Learn about these amazing innovators and create your own inventive artwork inspired by them!

STEAM SMART Mini Doodlers (Ages 3-5) Saturdays 9:30-10:30 September 29, October 6, 20, 27, November 11, 17, December 1 and 8 Fee: $136 Preschool artists are SMART kids! What better way to engage little ones than through STEAM lessons designed especially for them? Age-appropriate Science, Technology, and Engineering blend seamlessly with Art projects. Students explore Math concepts such as geometry, fractions, and size. Preschoolers have loads of fun engaging in various SMART art concepts to explore!

Homeschool ART (Ages 6-12) Thursdays 10:00am-11:00am October 4, 11, 18, 25, November 1, 8, 15, 29 Fee: $136 Don't miss out on our latest session of Abrakadoodle art classes, led by our superbly trained teachers and featuring fresh, exciting visual arts projects that will inspire your child's imagination. The Abrakadoodle art experience engages children with superior creativity tools, and introduces them to artists, art vocabulary and the styles and techniques of the masters, while focusing on individual expression.

FALL 2018 F R E E D O M I N S I D E R

Little Hands Music Little Hands Make Music - Let's Ride! Fall Session (12 weeks)

Tuesdays, 9/11/18 - 12/4/18 no classes 11/20 for Thanksgiving week 10:15 am Toddlers (16 months - 3 1/2) 11:00 am Infants (2 - 16 months)

12:30 PM Preschoolers (3-5 years) Take a musical journey in a car, on a train, in a wagon or on a plane! Let's Ride! OR we can walk, slide, jump or run. Whichever way we go, it will be loads of fun! Sing songs, tell stories and let the music move you! Music for use at home included with registration!

See www.littlehands.com for more details. 12/5/2017

All programs taught by professional and experienced Early Childhood Music Educator, Kathy Preisinger.

FullSizeRender.jpg

See next page for more information!

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FALL 2018

Young Authors (4

grade and up)

Creative Writing * Design & Illustrate * Dedication section * About the Author page

This is a Creative Writing, and Book Publishing course for aspiring authors. Students will brainstorm and create a short story, (less than 20 pages) leading to the publishing of their own book through student publishing. Includes one copy of book. (additional

books will be available for purchase)

Improv for Kids (Ages 8-14) Students will learn the basic rules of improv and put them into action by having fun playing multiple Improv games. Students will be given the opportunity to perform Improv in front of a local audience.

Audition Prep (Ages 8-14) Students will build public speaking skills that will allow them to have much confidence when presenting in front of an audience. In addition, they will memorize a monologue, prepare a song, and get a professional headshot. This audition preparation concludes with a final performance for family and friends.

FALL 2018 F R E E D O M I N S I D E R

Athletic Conditioning for Teams or Individuals! Find Your Ultimate Potential with Freedom Athletic Conditioning This innovative program is for athletes of all ages and performance levels. Training will center around your athlete’s specific needs and desires always working toward his/her ultimate potential. Your program will be developed and guided by our professional personal trainers who are all certified by nationally-recognized fitness organizations; many hold degrees in exercise physiology, health and physical fitness. Your trainers are athletes or coaches themselves and recognize the commitment required to achieve your full potential. All training will be conducted in our state-of- the-art, 110,000 square foot facility. Proven sport-specific training equipment and drills will be utilized to provide your athlete with the most relevant exercises for his/her sport. Develop Skills Beneficial for all Sports and Fitness Activities Sports Training • Baseball • Basketball • Cheerleading • Diving • Football Golf • Hockey • Lacrosse • Racquetball • Rowing • Running • Soccer Softball • Skating • Swimming • Tennis • Track & Field • Volleyball Wrestling • Occupational Training • Firefighters • Police Officers Contact the Freedom Center for more information www.freedom-center.com • 703-993-8500

Play Ball!

Our summer showcase team, The Bobcats of Northern Virginia have done winter training at the Freedom Center for the past few years. We have been very happy with the trainers the program and the results. The first thing we hear from High School and College coaches is that the players must to get stronger and faster. The speed and agility training that the Freedom Center provides helps the players to get stronger and faster. We have seen the results on the field. The trainers are knowledgeable, caring and make the workouts fun. Coach Rich Bobcats of Northern Virginia

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Looking for courts for

Open Gym Basketball? check our website for a current open gym schedule

www.freedom-center.com

Adult Masters Swimming – Freedom Aquatic Club (Ages 18 and up)

Co-ed Adult Volleyball League (Ages 16 and up)

See complete information on page 26

Mon and Wed 7:30 – 10 pm Ongoing program – players can join anytime! New teams formed each night. Stop by and join us!

Fee: Member Pass (8 punches) $25 Non-Member Pass (8 punches) $50 One Day Pass (members and non-members $8).

Racquetball Challenge (Ages 17 and up) Sat 8 - 11 am Join other racquetball enthusiasts every Saturday morning with pick up play in an upbeat and positive environment. Players of all skill levels are welcome! Free to members; daily admission for non-members.

Pickle Ball Tue, Thu and Fri 6:30 - 9 am Ready to try something new!? Pickle ball is an exciting and challenging sport that combines ping-pong, tennis and badminton. This game is great for any age – come by and give it a try! Free to members; daily admission for non-members Register for Classes online at www.freedom-center.com

FALL 2018 F R E E D O M I N S I D E R

Strength Training â&#x20AC;˘ Aquatic Fitness â&#x20AC;˘ Mind & Body Check out our group exercise class offerings! Go to the website or app for a most up to date class schedule!

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Group Exercise Class Descriptions Studio BARRE BASICS: Fusion of traditional ballet, pilates l Format: A series of exercises and stretches at the ballet barre, focusing on toning the body proportionally to give you a lean physique without added bulk. Stronger abs and back muscles, a lifted derrière, flexibility and posture awareness. l Level: All fitness levels BARRE XPRESS: Fusion of traditional ballet, pilates Format: Series of Barre exercises that improve endurance and overall energy, increase flexibility, and create a sculpted toned physique l Level: All fitness levels l

CORE XPRESS: Format: 30 minute class designed to identify, engage, and work core muscles to increase strength and stabilization Various equipment incoporated. l Level: All fitness levels l

TABATA BASED CIRCUITS: l Format: Tabata inspired precise rounds of high energy exercise aimed at improving cardio, strength and core. l Level: All fitness levels welcome, modifications presented

LESMILLS BODYCOMBAT™: Cardio mixed martial arts Format: Inspired by martial arts, highly energetic, choreographed to powerful music l Level: Intermediate to advanced l

LESMILLS BODYPUMP™: Total body resistance training l Format: 60 minute workout that challenges all major muscle groups by using the best strength exercises with smart bar system. l Level: All fitness levels

BOOTCAMP: Drill based exercises Format: Stations and/or circuits of calisthenics, cardio, strength, speed & agility l Level: Intermediate to advanced fitness levels l

MUSCLE 360: l Format: Functional strength training through all planes of movement incorporating a variety of equipment. l Level: All fitness levels

HIIT: High Intensity Interval Training Format: Interval specific training based on bouts of maximal work with minimal recovery. Cardio, plyometrics strength & power. l Level: Fitness base required- intermediate to advanced. l

PARTY W/ PATTY: l Format: High energy, high calorie burn dance party! Mixed genre of music l Level: No dancing experience required- all fitness levels welcome!

KETTLE BELL HIIT: l Format: Kettle Bell workout that incorporates athletic conditioning and power drills l Level: Fitness base recommended

STEP IT UP: A traditional choreography based step class that is high intensity, yet low impact. l Format: Get ready to move up, over, and around the step as we work our way from basic to more intricate footwork. Develop your legs, improve you coordination, and give your cardio endurance a boost. l Level: All fitness levels - step height and movement patterns can be modified to fit. WARRIOR BOOT CAMP: l Format: Training concepts based on event races, competitions and peak performance l Level: Fitness base recommended YOGA FOR ABS & CORE: Unites mind, body and spirit l Format: A series of yoga based movements that target the core for strength and stabilization l Level: All fitness levels ZUMBA®: Latin inspired cardio dance party l Format: Dance to rhythm of Latin, Fusion & hip hop high energy music l Level: All fitness levels

MindBody BARRE & YOGA STRETCH Format: A combination of Barre toning and gentle Yoga poses for stretching. l Level: All fitness levels l

GENTLE STRETCH & RESTORE: Restorative l Format: Slow paced, gentle yoga class to include a few restorative poses throughout class. l Level: All fitness levels GENTLE YOGA: A mind-body form of exercise l Format: This class is for beginners or those who want a less strenuous practice. Modified poses focus on breathing, stretching and strengthening. l Level: Good for all fitness levels. Work includes some floor work as well as standing poses. MULTI-LEVEL YOGA: l Format: Yoga postures and modifications, meditation, breathing and guided relaxation l Level: All fitness levels PILATES: Focused core and posture l Format: Sequence of exercises to align posture, strengthen and stabilize core, and create balance l Level: All fitness levels

SPINNING®

PILATES BURN: Focused core and posture Format: Traditional pilates with challenging positions in an endurance based class. Modifications will be provided l Level: Intermediate to advanced

TAI CHI: A proven choice for older clients Format: Authentic Tai Chi principles of mental focus, balance, stability. l Level: All fitness levels

PILATES TONING: Focused core and posture l Format: Pilates based sequences with focus on toning with weights& bands l Level: Intermediate to advanced

YIN STRETCH & RESTORE: Restorative Yoga l Format: Restores and maintains natural mobility of joints by holding poses for a longer duration l Level: All fitness levels

POWER YOGA: A mind-body form of exercise l Format: Fitness based vinyasa style yoga with emphasis on strength and flexibility. This is a 75 minute class. l Level: Yoga base recommended

YOGA: Unites mind, body and spirit l Format: Sequences of yoga poses with focus on breathing, stretching and strengthening, to create a total body experience l Level: All fitness levels

SMART MOVES: This class is for the 55 and older population and younger participants who need the benefit of a less strenuous class. l Format: Class includes aerobic, muscle and flexibility conditioning. l Level: All fitness levels SMART CHAIR YOGA: A yoga class that includes stretches and movements while sitting in a chair and some standing poses. l Format: 45 minute gentle chair based class designed for active adult age, or those with limited mobility and who are unable to do any floor work. l Level: Beginners and those with limited capabilities

YOGA FOR BACK HEALTH: l Format: Multi level yoga class with emphasis on movements and poses for the back, hips, abdominals, shoulders and hamstrings that will promote flexibility, ease and strength of the core. l Level: All fitness levels YOGILATES: This class combines the best parts of two classes. l Format: This class combines the best parts of two classes. Yoga poses combine with the core work of Pilates to create a great workout. l Level: All fitness levels

ABC SPIN® (Absolute Basics Class) Format: Learn proper bike set up, mechanics, and energy training zones at a comfortable work pace. Focus on form and technique. l Level: Good for all fitness levels – beginners, novice cyclists and those who want to refresh basic training l

LESMILLS RPM™: Ride to the beat of highly energetic music Format: Interval based rides encompassing hills, flats, mountains, and fast speed. l Level: All fitness levels l

SPIN®: focus on basic cycling principles Format: Challenging rides incorporating fundamentals of technique, cadence, heart rate/RPE, using all energy zones l Level: All fitness levels l

SPINPower®: High intensity, high performance based rides Format: Intervals, threshold training, power output based rides l Level: All levels with understanding of expectations l

Aqua AQUA+ for ARTHRITIS l Format: Aerobic based training that incorporates gentle but productive range of motion, flexibility and strength exercise through use of equipment designed for easy handling. l Level: All fitness levels

AQUA STRENGTH: Shallow end of the competition pool (Swimming skills not required) l Format: Using the properties of water (water bells, bands and noodles) to incorporate muscular strength and endurance training. l Level: All fitness levels

CARDIO & CORE: Shallow end of the competition pool (Swimming skills not required) l Format: Aerobic based to maintain steady heart rate for cardiovascular health. Core stabilization and balance worked in l Level: All fitness levels

AQUA MAT YOGA: l Format: Breaking waves on floating yoga mats to incorporate challenging balance, core strength and yoga postures l Level: All fitness levels

AQUA ZUMBA: Shallow end of the competition pool (Swimming skills not required) l Format: Brings the Zumba Fitness Experience to the water by adapting all the Latin moves to an aqua fitness type class. This class will tone your muscles and give you a cardiovascular training while having so much fun! l Level: All fitness levels

DEEP H2O: Deep end of the Competition pool (Flotation belts are welcome) l Format: Challenging yet self-paced deep water workout that provides strength and flexibility training with cardiovascular training. l Level: All fitness levels

AQUA MOTION: Shallow end of the competition pool (Swimming skills not required) l Format: Low impact cardio workout that is easy on the joints. Water Bells and Noodles may be used. l Level: All fitness levels

WARM WATER: Warm Leisure Pool (Swimming skills not required) Format: Gentle cardio based exercises in warm water to address mobility, range of motion and increase flexibility. Good for chronic limited movement conditions such as arthritis, post injury rehab and joint stiffness that limits mobility. l Level: All fitness levels l

WARM WATER YOGA: Format: Yoga movements in warm water for gentle core, balance and flexibility. l Level: All fitness levels l

See complete schedule at www.freedom-center.com Register for Classes online at www.freedom-center.com

FALL 2018 F R E E D O M I N S I D E R

TIMEFORCHANGE SEPTEMBER 2018 10 WEEKS • 20 ONE-HOUR SESSIONS • $539 (two installments) FOR MORE INFORMATION CALL 703-993-4860

Coming this fall to Group Exercise! Solstice Aqua Fit Mats & Aqua Mat Yoga Classes

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FALL 2018 F R E E D O M I N S I D E R

15 SECOND INBODY TEST Measure your fat, muscle, and water levels in less than a minute. No dunking. No pinching. No discomfort. Simply stand on the device and hold the hand electrodes to test.

Non-invasive Testing BIOELECTRICAL IMPEDANCE ANALYSIS Safe, low-level currents are sent through the body through the hand and foot electrodes. The impedance the currents encounter are measured, and from there, your body composition is derived. With InBody’s patented technology, BIA has never been more highly correlated with gold standard methods until now.

VOICE GUIDANCE SYSTEM

Users can test with and without a trained professional. Follow the steps on the unit’s screen and listen for the testing procedures.

Fee:

$20 (Member) $30 (Non-member)

What does it measure? • • • • •

Weight Lean Body Mass Body Fat Mass Total Body Water Dry Lean Mass

• Body Mass Index(BMI) • Percent Body Fat • Segmental Lean Mass(Right Arm, Left Arm, Trunk, Right leg, Left Leg)

Inbody now included with Personal Training packages! 4 hour package - 1 test 8 hour package - 2 tests 30 days (beginning & end) 12 hour package - 2 tests 45 days (beginning & end) 30 min packages: 8 sessions - 1 test 16 sessions - 2 tests /60 days (beginning & end) 24 sessions - 2 tests /90 days (beginning & end)

Inbody Testing Only 1 3 6 12

Member $20.00 $54.00 $96.00 $156.00

Non-member $30.00 $81.00 $150.00 $264.00

Special Promo Introductory rate: $99.00 • 2 Personal Training sessions

(First session as assessment/2nd session to review recommended workout program)

• 1 InBody Test • 4 week written Workout Program

For more information or to sign-up for a session, please email freedomc@gmu.edu.

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Busy Schedule No Time for Lengthy Workouts

Hit the floor MOVING – 30 minutes of NON STOP – NO RECOVERY WORKOUT! Special promotion 8 sessions/$80.00! • Train 2x per week with small groups

We hit it all! Cardio, core specific, functional strength training, power! Work hard at your threshold level without recovery.

• Get in done in 1/2 the time, burn more calories, more fat, rev up your metabolism • Designed for simplicity • Incredible fitness benefits • Dramatically time efficient • No equipment

Register: www.freedom-center.com • More Info: 703-993-4860 Located on the Prince William Campus of George Mason University

FALL 2018 F R E E D O M I N S I D E R

Online Registration

Now Available for Swim Lessons! *To register for classes, please stop by the center during operating hours, call 703-993-8513, or register online on our website: www.freedom-center.com.

Drowning is the second leading cause of accidental death of children ages 1-14. About ten people die from unintentional drowning every day, and of these, two are children under the age of 14, according to the Centers for Disease Control. Research shows that if a child doesnâ&#x20AC;&#x2122;t learn to swim before the 3rd grade, they likely never will. Early swimming lessons are critical.

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Thereâ&#x20AC;&#x2122;s an easy way to reduce tragic drowning incidences:

Teach kids to swim. Register for Classes online at www.freedom-center.com

AQUATICS SEPTEMBER - DECEMBER 2018 LEARN-TO-SWIM CLASSES We teach you and your children how to swim skillfully and safely. In addition to swimming skills, each level includes training in basic water safety. Students must be able to follow and accept directions and be able to take turns in order to participate in group swim lessons. *To register for classes, please stop by the center during operating hours, call 703-993-8513, or register online at: freedom-center.com

Fees: $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons $100 / 10 lessons Parent & Child 1 Ages: 6 months–2yrs Class length: 30 min Caregiver participation required. Parents & children learn together to increase a child’s comfort level in the water and build a strong foundation of swimming readiness skills. Parent & Child 2 Ages: 2-4yrs Class length: 30 min Caregiver participation required. Improve skills learned in Parent & Child 1, teach more advanced skills, and continue to build on water safety knowledge. Preschool 1 Ages: 4-5 Class length: 30 min Help participants begin to develop positive attitudes and safe practices in and around water while acquiring rudimentary basic aquatic skills. Prerequisites: Child should be approx. 4 or older and able to separate from caregiver. Preschool 2 Ages: 4-5 Class length: 30 min Build on and improve skills learned in Preschool 1. Prerequisites: Must be comfortable putting face in & blowing bubbles for 3 sec. Preschool 3 Ages: 4-5 Class length: 30 min Increase proficiency and build on the basic aquatic skills learned in Preschool 1 & 2 Prerequisites: Must swim 3 yards independently using combined arm and leg actions.

Friday

Saturday

Sunday

A. 9/21 – 10/26 (5 lessons, no lesson on 10/12)

A. 9/15 – 11/10 (7 lessons, no lessons on 10/13 and 11/3)

A. 9/16 – 11/11 (7 lessons, no lessons on 10/14 and 11/4)

10:00-10:30am 10:45-11:15am 11:30am-12:00pm

10:00-10:30am 11:30am-12:00pm

Monday and Wednesday

Tuesday and Thursday

A. 9/17 – 10/15 (9 lessons) B. 10/22 – 11/19 (8 lessons, no lesson 10/31) C. 11/26 – 12/12 (6 lessons)

A. 9/18 – 10/16 (9 lessons) B. 10/23 – 11/20 (9 lessons) C. 11/27 – 12/14 (6 lessons)

9:30-10:00am 5:00-5:30pm

9:30-10:00am

9:30-10:00am 5:45-6:15pm 6:30 – 7:00pm

9:30-10:00am

10:10-10:40am 5:00-5:30pm 7:15-7:45pm

10:10-10:40am

9:15-9:45am 10:45-11:15am 12:15-12:45pm

10:10-10:40am 5:45-6:15pm 7:15-7:45pm

10:10-10:40am

9:15-9:45am 10:45-11:15am 12:15-12:45pm

10:50-11:20am 6:30-7:00pm

10:50-11:20am

8:30-9:00am 10:00-10:30am 11:30am-12:00pm

10:00-10:30am 10:45-11:15am 11:30am-12:00pm

10:10-10:40am 5:45-6:15pm 7:15-7:45pm

10:50-11:20am 6:30-7:00pm

B. 11/2 – 12/7 (5 lessons, no lessons on 11/23)

10:00-10:30am 11:30am-12:00pm 12:15-12:45pm

$5 registration fee applied for in house or over the phone registration. Utilize our app or online registration to save!

Four easy ways to register!

Online

•

Download our App

•

Stop by the center during operating hours

•

Call 703-993-8513!

FALL 2018 F R E E D O M I N S I D E R

Friday

Saturday

Sunday

A. 9/21 – 10/26 (5 lessons, no lesson on 10/12)

A. 9/15 – 11/10 (7 lessons, no lessons on 10/13 and 11/3)

A. 9/16 – 11/11 (7 lessons, no lessons on 10/14 and 11/4)

11:30am-12:00pm

8:30-9:00am 9:15-9:45am 10:00-10:30am 10:45-11:15am 11:30am-12:00pm 12:15-12:45pm

9:15-9:45am 10:00-10:30am 10:45-11:15am 11:30am-12:00pm

11:30am-12:00pm

8:30-9:00am 9:15-9:45am 10:00-10:30am 10:45-11:15am 11:30am-12:00pm 12:15-12:45pm

9:15-9:45am 10:00-10:30am 10:45-11:15am 12:15-12:45pm

5:00-5:40pm 5:45-6:25pm 6:30-7:10pm

9:15-9:55 10:00-10:40am 10:45-11:25am 11:30am-12:10pm

10:00-10:40am 12:15-12:55pm

5:00-5:40pm 5:45-6:25pm 7:15-7:55pm

8:30- 9:10am 9:15-9:55am 10:00-10:40am 11:30-12:10pm

10:45-11:25am 12:15-12:55pm

Monday and Wednesday

Tuesday and Thursday

A. 9/17 – 10/15 (9 lessons) B. 10/22 – 11/19 (8 lessons, no lesson 10/31) C. 11/26 – 12/12 (6 lessons)

A. 9/18 – 10/16 (9 lessons) B. 10/23 – 11/20 (9 lessons) C. 11/27 – 12/14 (6 lessons)

Level 1 Ages: 5-12 Class length: 30 min Orient people to the aquatic environment and help them gain basic fundamental aquatic skills.

11:30am-12:00pm 5:00-5:30pm 5:45-6:15pm 6:30-7:00pm 7:15-7:45pm

5:00-5:30pm 5:45-6:15pm 6:30-7:00pm 7:15-7:45pm

Level 2 Ages: 5-12 Class length: 30 min Build on the basic aquatic skills, water safety skills and concepts learned in Level 1 Prerequisites: Comfortable with submerging underwater and able to perform skills without assistance.

11:30am-12:00pm 5:00-5:30pm 5:45-6:15pm 6:30-7:00pm 7:15-7:45pm

5:00-5:30pm 5:45-6:15pm 6:30-7:00pm 7:15-7:45pm

Level 3 Ages: 6-12 Class length: 40 min Builds on the skills from Level 1 & 2 through additional guided practice in deeper water (4ft.) and the introduction of rotary breathing. Prerequisites: Able push off and swim using combined arm and leg actions on front for 5 body lengths, roll to back, float for 15 seconds, roll to the front, then continue swimming for at least 5 body lengths.

12:10-12:50pm 5:00-5:40pm 5:45-6:25pm 7:15-7:55pm

Level 4 Ages: 6-12 Class length: 40 min Improve front crawl stroke, elementary backstroke. Intro of back crawl, sidestroke, breaststroke, butterfly, and open turns. Prerequisites: Able to tread water for 1 min., swim front crawl for 15 yards, change direction and swim elementary backstroke for 15 yards.

1-1:40pm 5:00-5:40pm 5:45-6:25pm 7:15-7:55pm

Fees: $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons $100 / 10 lessons

Level 5 Ages: 6-17 Class length: 40 min Provides further coordination and refinement for all strokes, introduces surface dives, shallow dives, flip turns. Prerequisites: Able to swim front crawl & elementary backstroke for 25 yards each, and breaststroke & back crawl for 15yards each, and submerge and swim 3-5 body lengths underwater. Level 6 Ages: 6-17 Class length: 40 min Refines the strokes so students swim them with ease, efficiency, power and smoothness over great distances. Prerequisites: Able to perform a shallow dive into deep water, swim front crawl & elementary backstroke for 50 yards each, and back crawl & breaststroke for 25 yards each.

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1:50-2:30pm

B. 11/2 – 12/7 (5 lessons, no lessons on 11/23)

9:15-9:55am 12:15-12:55pm 11:30-12:10pm

1:50-2:30pm

8:30-9:10 10:45-11:25 12:15pm-12:55pm

11:30-12:10pm

Monday and Wednesday

Tuesday and Thursday

A. 9/17 – 10/15 (9 lessons) B. 10/22 – 11/19 (8 lessons, no lesson 10/31) C. 11/26 – 12/12 (6 lessons)

A. 9/18 – 10/16 (9 lessons) B. 10/23 – 11/20 (9 lessons) C. 11/27 – 12/14 (6 lessons)

Adult Swim: Learning the Basics Ages: 13 & up Class length: 40 min Develop comfort in water and gain basic aquatic skills and swimming strokes. Teach skills and concepts needed to stay safe in and around water. Prerequisites: None

8:00-8:40pm

Adult Swim: Improving Skills & Swimming Strokes Ages: 13 & up Class length: 40 min Improve proficiency in basic aquatic skills and the six basic swimming strokes as well as building endurance. Prerequisites: Must be comfortable in chest-deep water, able to put face in the water, and able to perform strokes front crawl, breaststroke and back crawl, each for 15 yards.

8:00-8:40pm

Fees: $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons $100 / 10 lessons

Friday

Saturday

Sunday

A. 9/21 – 10/26 (5 lessons, no lesson on 10/12)

A. 9/15 – 11/10 (7 lessons, no lessons on 10/13 and 11/3)

A. 9/16 – 11/11 (7 lessons, no lessons on 10/14 and 11/4)

B. 11/2 – 12/7 (5 lessons, no lessons on 11/23)

8:30-9:10am 9:15-9:55am

Swim Team Prep Ages: 6-17 Class length: 50 min Prepares the beginner & intermediate for competitive swimming. Prerequisites: Must be at least Level 4 skill level.

8:00-8:40pm

8:30-9:10am

9:15-9:55am

Swim Team Prep is offered on Sunday evenings with two different time options, 4:30-5:20pm or 5:30-6:20pm. Session: 9/16 – 11/11(7 lessons, no class 10/14, 11/4)

7 lessons/$77

Mon/Wed: 4:00-4:30, 4:30-5:00 Tues/ Thurs: 4:00-4:30, 4:30-5:00 See individual instruction for price information

Individual Lessons Private Lessons from 4-5pm follow our M/W and T/TH lesson date ranges. To schedule Individual lessons call 703-993-8511.

Home School Swim is available on Tuesdays and Thursdays. You may sign up for one or both days. Offered at both 11:30-12:20 and 12:30-1:20. Sign up accordingly. Session 1: Tuesdays: Thursday: Session 2: Tuesdays: Thursday: Session 3: Tuesdays Thursdays

Home School Swim Ages: 6-13 Class length: 50 min Open to all skill levels. Participants are grouped according to skill level on the first day of class.

9/18 – 10/16 9/20 – 10/11

5 lessons/$55 4 lessons/$44

10/23 – 11/20 10/25 – 11/15

5 lessons/$55 4 lessons/$44

11/27 – 12/11 11/29 – 12/13

3 lessons/$33 3 lessons/$33

$5 registration fee applied for in house or over the phone registration. Utilize our app or online registration to save!

Four easy ways to register!

Online

•

Download our App

•

Stop by the center during operating hours

•

Call 703-993-8513!

FALL 2018 F R E E D O M I N S I D E R

Adult Masters Swimming â&#x20AC;&#x201C; Freedom Aquatic Club (Ages 18 and up) Freedom Center sponsored swim training for adults ages 18 and up geared toward improving fitness and performance. This is a great program for former competitive swimmers, triathletes, cross-trainers, and anyone looking for a rewarding physical challenge in a healthy social environment. By paying our monthly fee, you can attend as many of the practices as youâ&#x20AC;&#x2122;d like! Cost is $30.00 per month ($27.00 for members). Prerequisite Practices take place in up to 13 feet of water depending on the set up of the pool being short course or long course. Participants must be comfortable in water over their head and able to swim the length of the pool without stopping

Weekly Schedule: Sunday Monday Tuesday Wednesday Thursday Friday 7:30-9:30 am 7:30-9:30 am 5-7:30 am* 11:30-1 pm 5-7:30 am* 11:30-1 pm 11:30-1 pm 11:30-1 pm

11:30-1 pm

*Please note the pool will be in long course set-up, meaning one length of the pool is 50 meters. For more information, please contact Joshua Cywinski at jcywinsk@gmu.edu or 703-993-8511. Also, be sure to look for monthly updates on practice schedule changes on our website.

Youth Swim Teams

For information, please visit www.freedom-center.com.

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Freedom Aquatic & Fitness Center offers a variety of safety classes which are listed below. Please see our website for any class schedules, cancellations, or additions.

American Red Cross Lifeguard (Ages 15 and up) This course covers the fundamental skills required to become a certified American Red Cross Lifeguard. Students must pass a prerequisite swimming test on first day of the course in order to continue class and must be 15 years old by the last day of the class to become certified. Certification does not guarantee employment at our facility. However, seasonally there are openings for lifeguard positions at the Freedom Aquatic & Fitness Center. Participant must be able to attend all class dates and times. Cost is $250.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. December 1, 2, 8 & 9

Times: 9-5 each day

American Red Cross Water Safety Instructor (ages 17 and up) This course covers the fundamental skills required to become a certified American Red Cross Water Safety Instructor. Students must pass a prerequisite swim test on the first day of the course in order to continue the class and must be 17 years old by the last day of class to become certified. Certification does not guarantee employment at our facility. However, seasonally there are openings for WSI positions at the Freedom Aquatic & Fitness Center. Participants must be able to attend all class dates and times. Cost is $350.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of start date. January 3, 4, 5, & 6

Times: 9-6 each day

American Red Cross Lifeguard Review (Ages 15 and Up) The participant will have the opportunity to view video segments, practice and perform skills and scenarios for evaluation as well as completing final written exams. Participants must possess a current ARC Lifeguarding/First Aid/CPR/AED certification. Participant must have their own manual and pocket mask. . Participant must be able to attend all class dates and times. Cost is: $175.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. December 1 & 2

For more information please contact Joshua Cywinski at jcywinsk@gmu.edu or 703-993-8511.

Times: 9-6 each day

FALL 2018 F R E E D O M I N S I D E R

Technogym At Home

On the Go 1) I enjoy the competition of the challenges. 2) I can track my progress with consistent data. 3) The My Wellness program gathers information that’s useful to my doctor. 4) It’s the wave of the future of health care. 5) I have a virtual trainer to guide my workouts & me.

“Technogym keeps track of my customized workouts, it’s easy to use and easy to access from my computer, and I can see my progress over time.” — Cliff

— Jeff

“I love the way the wellness key tracks my workouts. It helps with motivation knowing that one day at the gym is not just an individual day but part of a whole month of progress. You can see progress in effort not just lost pounds.” — Judie

Kinesis One is for all levels of fitness & ability, whether they are working on their balance, strength, or flexibility

SmartKey

Place SmartKey here to track:

The Exercise The Machine Number of Reps Completed Workload Used

34 F R E E D O M I N S I D E R

FALL 2018

“It’s not that I want to be first, I’d like to finish in the top 5, but I really joined because I enjoy the challenge and it motivates me.” — Angie

Compete In Challenges! Register for Classes online at www.freedom-center.com

Personal trainers can help you achieve results for your health, wellness, and fitness goals through individualized or group training programs. Our trainers are certified in personal training and/or have a degree in health & sciences. We offer expertise in specialized fields and will customize a progressive program for your training sessions. Specialty training in areas of movement screenings, postural distortion, muscular imbalances and corrective exercise are also available.

Group Sessions Small or large group sessions provide more personalization but still in a group environment, and allow you to train with other members, family, or friends all working towards similar goals. If you donâ&#x20AC;&#x2122;t have a group, we will attempt to group you with others pursuing similar goals.

Athletic Team Training Training is available for sport specific skills such as speed, agility, strength, and power. Teams are set with a trainer with specific expertise. Fee is subject to programming. *A minimum number of participants is required for each session or may be subject to cancellation.

COMMUNITY

FUN

Training

WELLNESS

CONVENIENT

Personal

FREEDOM

FITNESS

CUSTOMIZED CERTIFIED INSTRUCTORS

FREEDOM AQUATIC & FITNESS CENTER

Fees Individual Hourly Sessions/Packages 1 Hour 4 Hours* 8 Hours* 12 Hours*

Member

Non-Member

$60 $228 $440 $600

$65 $248 $480 $660

CUSTOMIZED

Individual 30-Minute Sessions/Packages 30 min. 8 (30 min.)* 16 (30 min.)* 24(30min.)

Member

Non-Member

$35 $240 $464 $636

$40 $260 $504 $696

Small Group Training - 2-3 people 1 Hour 4 Hours 8 Hours

Member

Non-Member

$30/person $120/person $240/person

$35/person $140/person $280/person

Large Group Training - 4-8 people 1 Hour 8 Hours

Member

Non-Member

$25/person $200/person

$30/person $240/person

InBody InBody devices use a method called Bio-electrical Impedance Analysis (BIA) to measure body composition, which divides your weight into different components such as lean body mass and fat mass to assess health and nutrition. By analyzing your body composition, you can understand why you weigh what you weigh, track your results and build a healthier body.

Hours MONDAY - FRIDAY: 5:00am - 10:00pm SATURDAY: 8:00am - 8:00pm â&#x20AC;˘ SUNDAY: 9:00am - 6:00pm

All packages, individual or group, are good for six months after purchase. Appointments cancelled or rescheduled with less than 24 hours notice may be subject to a cancellation fee. Inquire at the Strength Room desk or call (703) 993-8532 Interest forms can also be found online at freedom-center.com/fitness/ personal-training-information-sheet/

FALL 2018 F R E E D O M I N S I D E R

Community Appreciation Week October 22-27, 2018

FREE ADMISSION GRANTED FOR THE FOLLOWING: Monday:

Emergency Services (ID required)

Tuesday:

Show your Team Pride! Represent your favorite athletic team.

Wednesday:

School System Employees (ID required)

Thursday:

Members Bring a Friend (must come in w/active FAFC member)

Friday:

Veterans & Active Military (ID required) A valid id and waiver is required upon 1st entrance.

discounted admission all week

Did you know?!

#FreedomFitFamily www.freedom-center.com

JOIN US!

• The same access as members! • Group Exercise Classes Included! • Weight Room, Cardio Room & Track Access!

• Access to both pools and Sauna! • Basketball Courts & Piedmont Trail!

Daily Admission Includes the benefits of membership for a single day, one entry allowed per day.

Adult (16+) $9.00 Senior (60+) Dependent (3-15) $6.00 Chaperone Family (2 adults, 2 children) $16.00 Best Buy!

$6.00 $6.00