FAFC Spring Insider 2018 by Freedom Aquatic & Fitness Center

Spring 2018 Your Community Destination for all Things Sports, Fitness and Swim 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

SPRING 2018

inside Insider

Daily Admission Rates See back cover

NEW!

Membership

Mission Freedom Fit

PAGES 4-5

Birthday Parties at Freedom

See page 21

PAGE 6

Sports Performance Training

Youth Programs PAGE 7

See page 25

Gymnastics PAGE 8-9

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

Dance PAGE 13

Home School PAGE 14

Preschool PAGE 15

Eggstravaganza

Be a Camp Counselor!

PAGE 16

See page 24

School Year Camps PAGE 17

Little Hands Music PAGE 18

Adult Athletics & Group Fitness PAGES 19-24 New! Tai Chi See page 24

Aquatics Learn to swim classes for all ages. PAGES 26-30

Safety Courses PAGE 31

THE EDGE PAGE 32

Walk with Ease 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

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.

Outdoor Walking/ Running Trail

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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Your Community Destination For Fun and Fitness 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

SPRING 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.

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

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

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.

SPRING 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

April 2-April 30 May 7-June 4 (no class 5/28)

10:30am – 11:25am 10:30am – 11:25am

5/$50 4/$40

Wed Wed

April 11-May 2 May 9-June 6

5:00pm – 5:55pm 5:00pm – 5:55pm

4/$40 5/$50

Thu Thu

April 5-May 3 May 10-June 7

10:30am – 11:25am 10:30am – 11:25am

5/$50 5/$50

Sat Sat

April 7-April 28 10:00am –10:55am May 12-June 9 10:00am –10:55am

4/$40 4/$40

Mon Mon

April 2-April 30 May 7-June 4 (no class 5/28)

5:00pm – 5:55pm 5:00pm – 5:55pm

5/$50 4/$40

Wed Wed

April 11-May 2 May 9-June 6

6:00pm – 6:55pm 6:00pm – 6:55pm

4/$40 5/$50

Sat Sat

April 7-April 28 May 12-June 9 (no class 5/26)

11:00am –11:55am 11:00am –11:55am

4/$40 4/$40

Ages 10-13 April 4-May 2 May 9-June 6

April 2-April 30 11:30am – 12:25pm May 7-June 4 11:30am – 12:25pm (no class 5/28)

5/$50 4/$40

Ages 6-13 Mon Mon

April 2-April 30 6:00pm – 6:55pm May 7-June 4 6:00pm – 6:55pm (no class 5/28)

5/$50 4/$40

Sat Sat

April 7-April 28 9:00am – 9:55am May 12-June 9 9:00am – 9:55am (no class 5/26)

4/$40 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

April 2-April 30 7:00pm – 7:55pm May 7-June 4 7:00pm – 7:55pm (no class 5/28)

5/$50 4/$40

Sat Sat

April 7-April 28 12:00pm – 12:55pm May 12-June 9 12:00pm – 12:55pm (no class 5/26)

4/$40 4/$40

Gymnastics – Tot Tumbling (Ages 2 ½ -4)

Ages 6-9

Wed Wed

Mon Mon

7:00pm – 7:55pm 7:00pm – 7:55pm

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5/$50 5/$50

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

April 4-May 2 May 9-June 6

9:30am – 10:25am 9:30am – 10:25am

5/$50 5/$50

Thu Thu

April 12-May 3 9:30am – 10:25am May 10-June 7 9:30am – 10:25am

4/$40 5/$50

Sat Sat

April 7-April 28 8:00am – 8:55am May 12-June 9 8:00am – 8:55am (no class 5/26)

4/$40 4/$40

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

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

April 8-April 29 9:30am – 10:25am May 13-June 10 9:30am – 10:25am (no class 5/27)

Saturday Basketball Camp (Ages 8-14) 4/$40 4/$40

Sat Sat

April 7-April 28 9:00am –12:00pm May 12-June 9 9:00am –12:00pm (no class 5/26)

4/$90 4/$90

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

April 8-April 29 10:30am – 12:25pm May 13-June 10 10:30am – 12:25pm (no class 5/27)

4/$72 4/$72

TWO HOURS OF FUN!

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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Soccer 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.

Tiny Tots Soccer (Ages 3-5) Thu Thu

April 5-May 3 5:00pm – 5:55pm May 10-June 7 5:00pm – 5:55pm

5/$50 5/$50

Indoor Soccer (Ages 6-9) Thu Thu

April 5-May 3 6:00pm – 6:55pm May 10-June 7 6:00pm – 6:55pm

5/$50 5/$50

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

Ages 5-8 Tue Tue

April 3-May 1 5:00pm – 5:55pm May 8-June 5 5:00pm – 5:55pm

5/$50 5/$50

Ages 9-13 Tue Tue

April 3-May 1 6:00pm – 6:55pm May 8-June 5 6:00pm – 6:55pm

5/$50 5/$50

Ages 14-15 Tue Tue

April 3-May 1 7:00pm – 7:55pm May 8-June 5 7:00pm – 7:55pm

5/$50 5/$50

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 not required; however, are available to be purchased from instructor on first day of class. Instructor has the ability to move children from younger class to older based on skill and experience. Tu/Thu

April 26-June 5 6:30pm – 7:30pm 12/$108

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

Volleyball 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

April 2-April 30 6:00pm – 7:15pm May 7-June 4 6:00pm – 7:15pm (no class 5/28)

5/$75 4/$60

Intermediate – Co-ed Developmental (Ages 10-15) * Participants must have previous training or team experience* Wed Wed

April 4-May 2 May 9-June 6

6:00pm – 7:15pm 6:00pm – 7:15pm

5/$75 5/$75

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

April 4-May 2 9:30am – 10:25am May 9-June 6 9:30am – 10:25am

5/$50 5/$50

Sun Sun

April 8-April 29 10:30am – 11:25am May 13-June 10 10:30am – 11:25am (no class 5/27)

4/$40 4/$40

Open Gym Basketball check the web for current open gym schedule www.freedom-center.com Free to members; daily admission for non-members

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. 12 F R E E D O M I N S I D E R

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

April 3-May 1 7:00pm – 7:55pm May 8-June 5 7:00pm – 7:55pm

5/$50 5/$50

Princess Dance Party (Ages 3-8) 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!

Ages 3-5 Tue Tue

April 3-May 1 5:00pm – 5:55pm May 8-June 5 5:00pm – 5:55pm

5/$50 5/$50

Ages 5-8 Tue Tue

April 3-May 1 6:00pm – 6:55pm May 8-June 5 6:00pm – 6:55pm

5/$50 5/$50

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

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

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 Gymnastics (Ages 5-13)

Home School Swim (Ages 5-15)

Wed Wed

April 4-May 2 10:30am – 11:25am May 9-June 6 10:30am – 11:25am

5/$50 5/$50

Thu Thu

April 5-May 3 11:30am – 12:25pm May 10-June 7 11:30am – 12:25pm

5/$50 5/$50

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

April 2-April 30 10:00am – 10:55am May 7-June 4 10:00am – 10:55am

5/$40 4/$32

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

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Preschool Prep (Ages 2 ½-3)

Freedom Center Preschool

Mondays/Wednesdays 9:30-11:30 Session 1 – April 2-May 2 (10 classes) Cost $165

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 2 – May 7-June 6 no class on May 28 (9 classes) Cost $150 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. Potty-training not required. Please send your child with a small snack and drink.

Registration for 2018-2019 School Year Open Registration began February 7, 2018 and is ongoing until space becomes unavailable. Registration will be taken at the Freedom Center Front Desk or online. Register for Classes online at www.freedom-center.com

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

Spring

Egg-Stravaganza! Fri

Mar 23

5:00-7:00pm

$8 preregistered/$14 at the door if space permits

Fri

Mar 23

7:30-9:30pm

$8 preregistered/$14 at the door if space permits

Bring your children to Freedom for our Spring Fling!

Bring your children to Freedom for our Spring Fling! Meet the Freedom Bunny and participate in recreational activities, crafts, games and more! This year we will take the egg hunt to the next level! Participants will have the opportunity to participate in an egg hunt while swimming in our pool! Each registered child will receive a special goodie bag for participating in the aquatic egg hunt. **Parents required in the water for children who are not strong swimmers and ALL children under the age of 5. *Please Note: These events may be cancelled if minimum advance registration numbers are not met. Note also that â&#x20AC;&#x153;at the door registrationâ&#x20AC;? will be discontinued when maximum enrolment is reached. Please confirm in advance that event is still scheduled and space is available if planning to register at the door. *Please Note: Participants are encouraged to wear their swim suit under their clothing or allow a few minutes to change prior to the candy cane hunt start times. Donâ&#x20AC;&#x2122;t forgot your towels!

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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.

Spring Break Camp (Ages 5-12) Mon Mar 26

6:30am – 6:30pm

$55

Mar 27 6:30am – 6:30pm

$55

Wed Mar 28 6:30am – 6:30pm

$55

Thu

Mar 29 6:30am – 6:30pm

$55

Fri

Mar 30 6:30am – 6:30pm

$55

Tue

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

Summer Camp

2018

information coming soon! Check the website in February for more info!

Teacher Work Day/ Holiday Camp (Ages 5-12) Mon April 16

6:30am – 6:30pm

$55

INTERESTED IN 5 OR MORE DAYS? REGISTER AND RECEIVE A 10% DISCOUNT! (NO REFUNDS FOR DAYS NOT ATTENDED) Register for Classes online at www.freedom-center.com

See page 26 for camp counselor info. SPRING 2018 F R E E D O M I N S I D E R

Little Hands Music "Bugs, Bees, and Butterflies"

(music and movement activities about all kinds of little creatures!) April 10 - June 12 (9 weeks) Thursdays 10:15am Toddlers 16 months through 3 years with adult Tuesdays 11:00 Infants 2 months through 16 months with adult Lots of hands-on instrument-playing fun! Sing songs, tell stories and let the music move you! Through a combination of teacher and self directed activities we will work to develop rhythmic, listening, movement, and singing skills. Each family receives a CD for fun at home. New music, with a wide variety of instruments and props - sticks, bells, drums, streamers, parachute, and more! All programs taught by professional and experienced Early Childhood Music Educator, Kathy Preisinge

Play Ball!

Register through Little Hands, 703-631-2046 or www.littlehands.com. Registration is ongoing! All programs taught by professional and experienced Early Childhood Music Educator, Kathy Preisinger.

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

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

See complete information on page 30

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

SPRING 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

Join Trainer Beth for the Freedom Running Club! Join Trainer Beth for the Freedom Running Club Everything from beginners completing a 5k to marathon. Encompassing form, breathing, flexibility & mobility, creating more -proficiency in time, and others just to complete.

Goal is for all to participate in the Manassas Airport 5k in April!

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SPRING 2018

Coming Soon!

MISSION FREEDOM

FIT

MISSION FREEDOM FIT is a functional fitness program designed to incorporate exercises that train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. Utilizing Kettlebells, Sandbags, TRX’s, Medicine Balls, Battle Ropes and Bars, this program will focus on various muscles in the upper and lower body at the same time, emphasizing core stability and endurance while reducing the likelihood of injuries.

CARDIOVASCULAR & RESPIRATORY ENDURANCE • STAMINA STRENGTH • FLEXIBILITY • POWER • SPEED COORDINATION • AGILITY • BALANCE • MOBILITY

Call 703-993-8444 for more information Register for Classes online at www.freedom-center.com

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

BOOTCAMP: Drill based exercises l Format: Stations and/or circuits of calisthenics, cardio, strength, speed & agility l Level: Intermediate to advanced fitness levels CARDIO BOOTCAMP: Drill based exercises l Format: Total cardio based exercises and drills to increase cardiovascular endurance, performance and coordination through the use of cones, ladders, steps and more. May be conducted outdoors when weather permits. l Level: Fitness based recommended, all levels welcome GET PULSED™: Format: Nationally accredited fitness format incorporating customized music, dance, and toning. Everyday dance moves make fitness fun, and the program integrates weights to add to the toning phase of the workout. l Level: All fitness levels l

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.

KETTLE BELL W.O.D.: Format: Kettle Bell and Cross Training in a high intensity setting l Level: Fitness base recommended l

LESMILLS BODYCOMBAT™: Cardio mixed martial arts l Format: Inspired by martial arts, highly energetic, choreographed to powerful music l Level: Intermediate to advanced 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 PURE MUSCLE 360: blast your fitness to the next level Format: Cardio based high energy total body workout aimed at improving cardio strength and core- the triple threat! A variety of exercises and equipment. l Level: Good for all fitness levels l

STEP 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. SWEAT to the CORE: Description Format: Combination of 25 minutes HVIT (high volume training) followed by 25 minutes of innovative core training using yoga and more. l Level: Intermediate and above l

ZUMBA®: Latin inspired cardio dance party Format: Dance to rhythm of Latin, Fusion & hip hop high energy music l Level: All fitness levels l

MindBody ACTIVE BALANCE & STRETCH: Focused core, posture and flexibility Format: Work on body awareness, correct posture and form, flexibility and balance. Use to create strong foundation for all forms of exercise l Level: All fitness levels l

BARRE & YOGA STRETCH l Format: A combination of Barre toning and gentle Yoga poses for stretching. l Level: All fitness levels GENTLE YOGA: A mind-body form of exercise 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. l

PILATES: Focused core and posture Format: Sequence of exercises to align posture, strengthen and stabilize core, and create balance l Level: All fitness levels l

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 l

SPINNING®

POWER YOGA: A mind-body form of exercise 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 Format: Sequences of yoga poses with focus on breathing, stretching and strengthening, to create a total body experience l Level: All fitness levels

RISE & SHINE POWER FLOW: Format: Find your edge in this energetic (powerful) morning yoga class. You will sweat and work hard as you build strength, confidence, and endurance. Balance your body and mind through movement with the breath. Bring a towel and water! l Level: Yoga 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

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

YOGA FOR BACK HEALTH: 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 l

YOGA FOR STRENGTH: Format: This class will focus on strengthening yoga poses for the entire body. You can work gently or choose a more challenging pace.will be Modifications given to accommodate everyone’s needs. l Level: All fitness levels l

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 l Format: Interval based rides encompassing hills, flats, mountains, and fast speed. l Entry Level: All fitness levels SPIN®: focus on basic cycling principles Format: Challenging rides incorporating fundamentals of technique, cadence, heart rate/RPE, using all energy zones l Entry level: All fitness levels l

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

YOGILATES: This class combines the best parts of two classes. 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 l

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

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

WARM WATER: Warm Leisure Pool (Swimming skills not required) l 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 Entry level: All fitness levels DEEP POWER AQUA - 45 mins. Format: Self paced timed intervals in deep water to improve your fitness. Cardio and strength based. l Level: Fitness based recommended, but adaptable to all levels. l

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

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

NEW classes starting week of March 1!

Tai Chi/Qigong

Starting March 5, try the new Tai Chi class - a proven choice for older clients! Mondays, 8:30am

The benefits of Tai Chi include:

Improving Balance and Reducing Fall Risk. The evidence suggests tai chi is an efficient, cost-effective way to improve static and dynamic balance. The American Journal of Chinese Medicine concluded that tai chi was more effective than other measures for preventing falls in at-risk populations.

Cognition. Although it is difficult to pin down exactly how tai chi improves cognition, it appears that practicing the movements can significantly enhance global and executive functioning in people with either no or mild cognitive impairment and may protect against cognitive decline.

Key Tai Chi Benefits: Reduces

Improves

• • • •

risk of falls in older adults stress, anxiety and depression blood pressure joint pain

energy and stamina mood and overall well-being aerobic capacity flexibility, balance and agility

GET PULSED™

Thursdays 7:30 pm

• • • •

muscle strength and definition sleep quality immune system function congestive heart failure symptoms

Nationally accredited fitness format incorporating customized music, dance, and toning. Everyday dance moves make fitness fun, and the program integrates weights to add to the toning phase of the workout. All fitness levels

Youth Strength Training - Ages 12-15 Use Stability Balls/ bosu balls, free weights and cardio along with flexibility Register Online or Call 703-993-8520

Be a Camp Counselor! Did you always secretly know your talent for making friendship bracelets or playing flag football would come in handy? Are you 18+ in age and ready to have a summer experience that will mean more than just a job? The entire application can be found at jobs.gmu.edu if you are ready to join the Freedom Center Camp Team!

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SPRING 2018

Coming Soon!

CARDIOVASCULAR & RESPIRATORY ENDURANCE * STAMINA * STRENGTH * FLEXIBILITY POWER * SPEED * COORDINATION * AGILITY * BALANCE * MOBILITY

FREEDOM

SPORTS PERFORMANCE TRAINING

FREEDOM SPT is a sports performance program designed to enhance an athlete’s performance during competition by using the latest advancements in sports science and kinesiology. Our sessions are coached by strength and conditioning professionals ensuring that each athlete optimizes their overall athleticism – one’s strength, agility, speed,SPORTS power, coordination, and balance as itTRAINING relates to the sport in which they compete. PERFORMANCE FREEDOM SPT is a sports performance program designed to enhance an athlete’s

PACKAGES OFFERED AS LOW AS $25 PER SESSION

performance during competition by using the latest advancements in sports science and kinesiology. Our sessions are coached by strength and conditioning professionals ensuring

SPEED. POWER. AGILITY that each athlete optimizes their overall athleticism – one’s strength, agility, speed, power, coordination, and balance as it relates to the sport in which they compete.

SESSIONS AVAILABLE FOR AGES 8-11, 12-14 AND 15-18 PACKAGES OFFERED AS LOW AS $25 PER SESSION

CALL 703-993-8444 703-993-8444 FORfor MORE Call more information INFORMATION

SESSIONS AVAILABLE FOR AGES 8-11, 12-14 AND 15-18

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

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. 26 F R E E D O M I N S I D E R

SPRING 2018

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 MARCH - MAY 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 Friday

Saturday

Sunday

A. 4/6 – 5/18 (7 lessons)

A. 4/7 – 6/2 (7 lessons, no lessons 5/5, 5/26)

A. 4/8 – 6/3 (7 lessons, no lessons 5/6, 5/27)

9:30-10:00am

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

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

9:30-10:00am 6:30 – 7:00pm

9:30-10:00am

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

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.

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

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.

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

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.

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 11:30am-12:00pm

Monday and Wednesday

Tuesday and Thursday

A. 3/19 - 4/18 (8 lessons, no lessons 3/26, 3/28)

A. 3/20 – 4/19 (8 lessons, no lessons 3/27, 3/29)

B. 4/25 – 5/21 (8 lessons)

B. 4/26 – 5/22 (8 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.

9:30-10:00am

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.

Fees: $50 / 5 lessons $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons

$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!

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

Friday

Saturday

Sunday

A. 4/6 – 5/18 (7 lessons)

A. 4/7 – 6/2 (7 lessons, no lessons 5/5, 5/26)

A. 4/8 – 6/3 (7 lessons, no lessons 5/6, 5/27)

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

1-1:40pm 5:00-5:40pm 6:30-7:10pm 7:15-7:55pm

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

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.

1:50-2:30pm 5:00-5:40pm 5:45-6:25pm

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

9:15-9:55am 12:15-12:55pm

11:30-12:10pm

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.

1:50-2:30pm 5:45-6:25pm 6:30-7:10pm

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

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

11:30-12:10pm

Monday and Wednesday

Tuesday and Thursday

A. 3/19 - 4/18 (8 lessons, no lessons 3/26, 3/28)

A. 3/20 – 4/19 (8 lessons, no lessons 3/27, 3/29)

B. 4/25 – 5/21 (8 lessons)

B. 4/26 – 5/22 (8 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.

Fees: $50 / 5 lessons $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons

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SPRING 2018

Friday

Saturday

Sunday

A. 4/6 – 5/18 (7 lessons)

A. 4/7 – 6/2 (7 lessons, no lessons 5/5, 5/26)

A. 4/8 – 6/3 (7 lessons, no lessons 5/6, 5/27)

8:00-8:40pm

8:30-9:10am

9:15-9:55am

8:00-8:40pm

8:30-9:10am

9:15-9:55am

Monday and Wednesday

Tuesday and Thursday

A. 3/19 - 4/18 (8 lessons, no lessons 3/26, 3/28)

A. 3/20 – 4/19 (8 lessons, no lessons 3/27, 3/29)

B. 4/25 – 5/21 (8 lessons)

B. 4/26 – 5/22 (8 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: $50 / 5 lessons $70 / 7 lessons $80 / 8 lessons $90 / 9 lessons

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.

Swim Team Prep is offered on Sunday evenings with two different time options, 4:30-5:20pm or 5:30-6:20pm. Session: 4/1 – 5/20 (7 lessons, no lessons 5/6)

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. 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.

Session 1: Tuesdays: Thursday: Session 2: Tuesdays: Thursday:

3/20 – 4/17 (no lessons 3/27) 4 lessons/$44 3/22 – 4/19 (no lessons 3/29) 4 lessons/$44 4/24 – 5/22 4/26 – 5/24

5 lessons/$55 5 lessons/$55

$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!

SPRING 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.

Individual and Small Group Instruction (Ages 4-Adult) The Freedom Center offers one-on-one swimming instruction with our certified staff. Available dates and times are based on instructorsâ&#x20AC;&#x2122; availabilities outside of teaching their group classes. Each session of Individual lessons is the same as the group lessons and are usually set up in groups of 5 to 10 lessons. Please call Josh at 703-993-8511 to see what times are available and to set up your lesson. Fee: $30/30 min. lesson.

Specialized Youth or Adult Groups Great for Scouts and other organizations with specific skill-related goals to accomplish. Groups can arrange for one of our instructors to assist your group with skills such as swimming, water safety, first aid, and CPR. There is a cost of $6 per person, per hour, with a $60 per hour minimum for the group. Please Call Josh at 703-993-8511 to schedule your group.

Swim Teams 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 you would 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. 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.

Weekly Schedule: Sunday Monday Tuesday Wednesday Thursday Friday 7:30-9:30 am

11:30-1 pm 7:30-9 pm

5-7:30 am 11:30-1 pm

11:30-1 pm 7:30-9 pm

5-7:30 am 11:30-1 pm

11:30-1 pm

Youth Swim Teams

For information, please visit www.freedom-center.com. 30 F R E E D O M I N S I D E R

SPRING 2018

American Red Cross Lifeguard (Ages 15 and up)

American Red Cross Lifeguard Instructor Certification – LGI (Ages 17 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.

The Lifeguarding Instructor course trains instructor candidates to teach American Red Cross Lifeguarding, Shallow Water Lifeguarding, Aquatic Attraction Lifeguarding, Waterfront Skills, Waterpark Skills, First Aid, CPR/AED for Professional Rescuers, Administering Emergency Oxygen and Bloodborne Pathogens. Lifeguarding Instructors with a current Red Cross basic-level certification in Administering Emergency Oxygen may also teach Administering Emergency Oxygen. This course prepares instructor candidates to use course and presentation materials, conduct training sessions and evaluate the progress of candidates in a professional-level course.

Cost is $250.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. March 31 April 1, 7, 8 April 21, 22, 28, 29 Times: 9:00am-5:00pm 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. Participants 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. February 17, 18 April 14, 15 Times: 9:00am-6:00pm each day

Cost is $300.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. April

14, 15, and 21

Times: 10am to 6pm each day

Water Safety Instructor Certification (Ages 16 and Up) The purpose of the American Red Cross Water Safety Instructor course is to train instructor candidates to teach courses and presentations in the American Red Cross Swimming and Water Safety program by developing their understanding of how to use the course materials, how to conduct training sessions and how to evaluate participants’ progress. WSI candidates are trained to teach all levels of American Red Cross swimming classes. Candidates must be able to attend the pretest and class dates and times to participate. Cost is $350.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. May 12, 13,19, 20 Times: 9am-6pm each day

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

“We had a BLAST! Everyone raved about how this was by far their favorite team outing. We came back and spread the word about your facility and highly encouraged other teams to check it out.” Shaunna Ramirez, IAD Inventory, rackspace

The EDGE is George Mason

University’s internationally recognized outdoor center for organizational development and teambuilding. It is located at the GMU Manassas Science & Technology Campus adjacent to the Freedom Aquatic & Fitness Center. This hands-on experiential learning center also offers The EDGE on Wheels where we bring our programs to you.

NEW FOR SPRING! TW0 HOUR TOWER CLIMB BOOK A GROUP OF 20 @ $20 PER PERSON

PROFESSIONAL  COMMUNITY  UNIVERSITY  SCHOOLS   

XX XX XX

www.edge.gmu.edu

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

SPRING 2018

Call: 703-993-4313

“When I started the program, I was afraid to walk very far because of my knee pain. But Walk With Ease helped me start slow and build up gradually. Now I am confident in my ability to walk easily without making my arthritis worse.” — Walk With Ease participant

The Arthritis Foundation Walk With Ease Program is a exercise program that can reduce pain and improve overall health. If you can be on your feet for 10 minutes without increased pain, you can have success with Walk With Ease.

Benefits to You

Check November 6 - December 15

www.freedom-center.com 1:30 - 2:30 pm

Walk With Ease will help you: • Motivate yourself to get in great shape • Walk safely and comfortably • Improve your flexibility, strength and stamina • Reduce pain and feel great • Classes are one-hour each. Three times per week for six weeks.

Monday - Wednesday - Friday for dates and information

Cost: $30 per person, with the opportunity to receive a $30 Freedom Center credit upon completion of the program. The $30 credit can be used for membership, programs, personal training and more! Register online at www.freedom-center.com

www.freedom-center.com • 703-993-8500

SPRING 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

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SPRING 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 the health & sciences. We offer expertise in specialized fields,and will customize a progressive program for you. Specialty training in areas of movement screenings, postural distortion, muscular imbalances and corrective exercise are also available.

Group Sessions

CUSTOMIZED CERTIFIED INSTRUCTORS

FREEDOM AQUATIC & FITNESS CENTER

Fees Individual Programs 1 Hour 4 Hours 8 Hours 12 Hours

CUSTOMIZED

Member

Non-Member

$60 $228 $440 $600

$65 $248 $480 $660

Individual 30-Minute Session Member

Non-Member

$35

$40

Individual 30-Minute Packages Member

Non-Member

$240 $464 $636

$260 $504 $696

Small or large group sessions allow you to train with other members, family or friends to work towards similar goals.

8 (30min.) 16 (30min.) 24(30min.)

Group sessions are especially effective for cardiovascular work, free weights, Yoga, Pilates and stretching. If you donâ&#x20AC;&#x2122;t have a group, we will attempt to group you with others pursuing similar goals.

Small Group - 2-3 people

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 in Strength and Conditioning. Fee: $15.00 per member, per session *A minimum of participants are required for each session or may be subject to cancellation.

Schedule:

Call 703-993-8532

Cancellation Policy:

Appointments must be canceled 24 hours prior to your appointment or you are subject to a cancellation fee

COMMUNITY

FUN

Training

WELLNESS

CONVENIENT

Personal

FREEDOM

FITNESS

1 Hour 4 Hours 8 Hours 12 Hours

Member

Non-Member

$90 $340 $640 $840

$100 $360 $680 $900

Small Group 30-Minute Session Member/Non-Member

$55

Small Group 30-Minute Packages 8 (30min.) 16 (30min.) 24(30min.)

Member

Non-Member

$360 $640 $816

$380 $680 $866

Large Group Training - 4-8 people Member

Non-Member

$25

$30

(per person)

Large Group Sessions - 4-8 people Member

8 (1) Hour Sessions $200

(per person)

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

Non-Member

$240

(per person)

All packages, individual or group, are good for six months after purchase.

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

r e m m Su Camp

fitness sports education arts

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Online Registration at www.freedom-center.com

Did you know?!

• 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