Spring 2019 Insider by Freedom Aquatic & Fitness Center

Spring 2019 Your Community Destination for Lifelong Health and Wellness, Fitness, Recreation and Athletics

Be a Camp Counse

lor!

Did you always secret ly know your talent for making friendship bra celets or playing flag football would come in handy? Are you 18+ in age an d ready to have a summer experience that will mean more than just a job? The entire application can be fou nd at jobs.gmu.edu if you are ready to join the Freedom Center Camp Team!

Everything is just a click away!

www.freedom-center.com

Visit our website for more information about Freedom programs and membership for the entire family.

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

About Freedom 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

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. 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…

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

FREEDOM INSIDER

SPRING 2019

inside Insider

Daily Admission Rates See back cover

Membership PAGES 4-5

Spring EggStravaganza!

Birthday Parties at Freedom PAGE 6

See page 16

Youth Programs PAGE 7

Gymnastics PAGE 8

Sports Basketball, Soccer, Tennis, Tae Kwon Do, Volleyball, Ages 3-5 PAGES 10-11

Dance PAGE 11

Home School PAGE 12

Preschool PAGE 13

Little Hands Music PAGE 14

School Year Camps PAGE 15

New and Upcoming Events

Special Event Kids Night Out PAGE 15

Group Exercise

See page 18

PAGES 17-19

Adult Athletics PAGE 21

InBody Testing PAGE 22

The EDGE PAGE 23

Aquatics and Swim Lessons Learn to swim classes for all ages. PAGES 24-28

Safety Courses PAGE 29

Technogym PAGE 30

Personal Training PAGE 31

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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SPRING 2019

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 First Hour: $3.00 1½ hours:

2 hours:

$4.50 $6.00

Club Locker Room Includes towel service. Kid Kare is for a maximum of two consecutive hours per day.

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!

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.

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

$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 2019 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: $280 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: $240 for up to 10 children An additional instructor is required for 11+ children

Gymnastics Party

Freedom Pool Party 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 8+ children

Additional party items available (swim passes, extra hour with instructor, etc). Please contact us at 703-993-8551 or freedomc@gmu.edu to inquire about our birthday parties!

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

SPRING 2019

Facility Rentals The Freedom Center has limited availability for rental space both during and after operating hours. Examples include but are not limited to the community room, classrooms, pool space, gymnasium, birthday party area, outdoor tent, volleyball court, and field.

Please call 703-993-8510 for more information.

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!

www.freedom-center.com

PARENT/YOUTH INTRODUCTION - A free service for our members Children, who are members ages 12-15, are 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.

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. SPRING 2019 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 Mon

Apr 8-May 6 11:30am – 12:25pm (no class 4/15)

4/$40

Ages 6-13

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

Apr 8-May 6 10:30am – 11:25am (no class 4/15)

4/$40

Wed Wed

Apr 10-May 8 1:30pm – 2:25pm (no class 4/17) Apr 10-May 8 5:00pm – 5:55pm (no class 4/17)

4/$40

Thu

Apr 11-May 9 10:30am – 11:25am (no class 4/18)

4/$40

Sat

Apr 27-May 18 10:00am –10:55am

3/$30

4/$40

Mon

Apr 8-May 6 5:00pm – 5:55pm (no class 4/15)

4/$40

Wed

Apr 10-May 8 6:00pm – 6:55pm (no class 4/17)

4/$40

Sat

Apr 27-May 18 11:00am –11:55am

3/$30

Ages 10-13 Apr 10-May 8 7:00pm – 7:55pm (no class 4/17)

Apr 8-May 6 6:00pm – 6:55pm (no class 4/15)

4/$40

Sat

Apr 27-May 18 9:00am – 9:55am

3/$30

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 Sat

Apr 8-May 6 7:00pm – 7:55pm (no class 4/15) Apr 27-May 18 12:00pm – 12:55pm

4/$40 3/$30

Gymnastics – Tot Tumbling (Ages 2 ½ -4)

Ages 6-9

Wed

Mon

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 Thu Sat

Apr 10-May 8 12:30pm – 1:25pm (no class 4/17) Apr 11-May 9 9:30am – 10:25am (no class 4/18) Apr 27-May 18 8:00am –8:55am

4/$40 4/$40 3/$30

4/$40

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.

8 FREEDOM INSIDER

SPRING 2019

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. â&#x20AC;˘ Sat: 8 a.m.-8 p.m. â&#x20AC;˘ Sun: 9 a.m.-6 p.m.

SPRING 2019 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

Apr 28- May 19 9:30am – 10:25am

Jr. Basketball Camp (Ages 5-7) 4/$40

Sun

Apr 28- May 19 10:30am – 12:25pm

4/$72

Saturday Basketball Camp (Ages 8-14) Sat

Apr 27-May 18 9:00am –12:00pm

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

SPRING 2019

3/$68

TWO HOURS OF FUN!

Soccer

Volleyball

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.

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.

Tiny Tots Soccer (Ages 3-5) Sun

Apr 28- May 19 5:00pm – 5:55pm

4/$40

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 Apr 9-May 7 5:00pm – 5:55pm (no class 4/16)

4/$40

Ages 9-13 Tue

Apr 9-May 7 6:00pm – 6:55pm (no class 4/16)

4/$40

Ages 14-15 Tue

Apr 9-May 7 7:00pm – 7:55pm (no class 4/16)

4/$60

Intermediate – Co-ed Developmental (Ages 10-15)

Ages 3-5 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. Mon Wed Sun

Apr 8-May 6 11:30am – 12:25pm (no class 4/15) Apr 10-May 8 9:30am – 10:25am (no class 4/17) Apr 28-May 19 10:30am – 11:25am (no class 5/5)

4/$40 4/$40 3/$30

Princess Dance Party

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. Apr 23-June 6 6:30pm – 7:30pm

Apr 8-May 6 6:00pm – 7:15pm (no class 4/15)

4/$40

Tae Kwon Do

Tu/Thu

Mon

* Participants must have previous training or team experience* Wed Apr 10-May 8 6:00pm – 7:15pm 4/$60 (no class 4/17)

Tennis

Tue

Beginner Co-ed Developmental (Ages 8-15)

14/$126

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 Sun

Apr 9-May 7 5:30pm – 6:25pm (no class 4/16) Apr 9-May 7 9:30am – 10:25am (no class 4/16) Apr 28-May 19 3:00pm – 3:55pm

4/$40 4/$40 4/$40

Ages 5-8 Tue Sun

Apr 9-May 7 6:30pm – 7:25pm (no class 4/16) Apr 28-May 19 4:00pm – 4:55pm

4/$40 4/$40

SPRING 2019 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) Wed

Apr 10-May 8 11:30am – 12:25pm (no class 4/17)

4/$40

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

Apr 12-May 10 12:45pm – 1:45pm (no class 4/19)

4/$40

Home School Indoor Tennis – Beginner/Intermediate (Ages 5-13) Program participants will have the opportunity to excel as a tennis player in this 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. Thu

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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WINTER 2019

Apr 11-May 9 11:30am – 12:25pm (no class 4/18)

4/$40

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.

Preschool Prep (Ages 2 ½-3)

Freedom Center Preschool

Mondays/Wednesdays 9:30-11:30am Session 2 – April 22-May 22 10 classes/$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.

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 2019-2020 School Year Registration for current preschool families and Freedom Center Members begins February 1, 2019 and is ongoing until space becomes unavailable. Registration will be taken at the Freedom Center Front Desk or online. Open Registration for the general public begins February 6, 2019 and is ongoing until space becomes unavailable. Registration will be taken at the Freedom Center Front Desk or online.

WINTER 2019 F R E E D O M I N S I D E R

Little Hands Music Weather or Not Tuesday mornings Winter: January 15 - April 2 (12 weeks) Tuesday 10:15 toddlers (16 months - 3) Tuesday 11:00 infants (2 - 16 months) Tuesday 12:30 preschoolers (3-5 years) 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 or free downloadable album of music used in class for fun at home. New music, with a wide variety of instruments and props - sticks, bells, drums, streamers, parachute, and more!

Play Time

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.

Spring: April 23 - June 11 (8 weeks) Tuesday 10:15 toddlers (16 months - 3) Tuesday 11:00 infants (2 - 16 months)

See www.littlehands.com for more details.

Tuesday 12:30 preschoolers (3-5 years)

American Red Cross Babysitters Course (Ages 11-15) Sat

Mar 23 or May 11

9:00am â&#x20AC;&#x201C; 4:00pm

$85

Be the best babysitter on the block! This American Red Cross course is fun and fast-paced with hands-on activities, roleplays and lively discussions.Â Participants will learn to care for children and infants, be good leaders and role models, problem solve, handle household emergencies and illnesses, and write resumes and prepare for job interviews! Participants will also take home several training materials to review!

WINTER 2019

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.

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

Please register at least one week in advance to avoid cancellation. 6:30 am-6:30pm extended care included. Structured camp day is from 9:00am-4:00pm.

Spring Break Camp Mon

April 15-April 19

6:30am – 6:30pm

Register for the entire week before April 8, 2019 for a discounted rate of $235! Registration after April 8, 2019 is $260 Individual camp registration available for $55 per day.

Kids Night Out (Ages 5-12)

Fridays April 12, May 10, June 14 6:30 pm-9:30 pm Second Friday of every month, parents enjoy an evening of fun while your child enjoys an evening at the Freedom Center! Our team will provide a variety of games, activities, swimming for children 5 and up, pizza, a drink and a snack. Please send a towel and a swimsuit with your child. Children must be registered by Thursday 12 noon before event. There is no at the door registration! Fee: $16 per event*

WINTER 2019 F R E E D O M I N S I D E R

Spring

Egg-Stravaganza! Friday, April 5

6:30-8:30pm

$14

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. Parents do not need to register, only participating children. *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. Registration day of the event is $18.

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SPRING 2019

Ask about Aqua Mat classes for Personal Training!

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!

SPRING 2019 F R E E D O M I N S I D E R

CRANK it UP! Spin Classes: Starting March 7 — First Thursday of each month - 6:30 pm

TRXMAX: Small group training -

TRX, Kettle Bells and Rowers all combined in a powerful fast paced format!

ACSM (American College of Sports Medicine) & AMA (American Medical Association)

Starting March 31 — Last Sunday of each month - 10:30- 11:45 am

KAZAXE

Saturday, March 16 6:00- 7:30 pm This ain't no sissy dancin.'

RESULTS A global health initiative to establish physical activity and exercise as a STANDARD in healthcare to fight the rising risk of chronic disease. Our mission is a collaborative integration of health care to community care to help achieve better health outcomes.

$99.00 package

2 (1 hour ) sessions with a personal trainer to include: • 1 Inbody test • Assessment • 4 week written program based on assessment, principles of exercise choice, time & duration. • Weekly communication throughout the 4 week training application.

#POWERYOURPOTENTIAL 18 F R E E D O M I N S I D E R

SPRING 2019

Group Exercise Class Descriptions CHISEL: Studio Format: Fusion of yoga format focusing on body

All classes included with Daily Admission or Membership. HIIT: High Intensity Interval Training l 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

APEX PERFORMANCE: Format: Athletic based drills to increase performance in speed, agility and power. l Level: Intermediate to advanced 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 l

BARRE BEATS: Format: Toning, Barre based exercises that uses light to moderate weight and various equipment. Maintains an energy efficient strong aerobic fitness based effort to keep heart rate up. Low impact. l Level: Moderate to advanced BODY LAB: l Format: Functional total body strength training with various equipment, weights, bosus, gliders to create efficient movement in all planes. No cardio. l Level: Moderate to advanced l

MindBody 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: Format: Yoga postures and modifications, meditation, breathing and guided relaxation l Level: All fitness levels l

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 PILATES FLOW l Format: Sequenced Pilates movement with a maintained aerobic base with core focus and efficient transitions. Minimal equipment, balls, rings and small bars. l Level: Moderate to advanced

Aqua AQUA+ for ARTHRITIS 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 l

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

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

sculpting using weights and various equipment to tone & sculpt the body l Level: Intermediate to advanced LADDERS: l Format: Strength and cardio based progressive and regressive pyramids precisely formatted for muscular fatigue. l Level: Moderate to advanced BOOTCAMP: Drill based exercises l Format: Stations and/or circuits of calisthenics, cardio, strength, speed & agility l Level: Intermediate to advanced

KB CONDITIONING Format: Kettle Bell training with functional and cardio components to create a strong aerobic conditioning system along with classic Kettle Bell exercises. l Level: Moderate to advanced KB POWER l Format: Kettle Bell training with focus on integrated strength and power. Functional and unilateral components incorporated. l Level: Moderate to advanced LESMILLS BODYCOMBAT™: Cardio mixed martial arts l Format: Inspired by martial arts, highly energetic, choreographed to powerful music l Level: Intermediate to advanced l

CORE FIT: Format: High intensity based training that focuses on “core first” Uses various types of equipment and cardio efforts to keep energy level high. l Level: Moderate to advanced. CORE LAB l Format: 30 minute class designed to teach beginners and seasoned exercisers core activation, strength and stabilization. Minimal equipment. l Level: Beginners to advanced DRILL: l Format: Boot Camp format focusing on military based drills of cardio, strength, stamina and mental focus. l Level: Fitness base required - intermediate to advanced l

LESMILLS BODYPUMP™: Total body resistance training 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

STEP IT UP: A traditional choreography based step class - high intensity, 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: 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 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

POWER YOGA: Format: Fitness based vinyasa style yoga with emphasis on strength and flexibility. This is a 75 minute class. l Level: Yoga base recommended

SPIN

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

PRECISION PILATES Format: Pilates based movement with light to moderate weights that incorporates toning and muscular endurance through high repetitions. l Level: Moderate to advanced

ABC SPIN® (Absolute Basics Class) l 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

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

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

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

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

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

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

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

ZUMBA GOLD TONING Format: Zumba based light dance moves incorporating light weights, high repetitions. Fun and energetic! l Level: Beginner to moderate l

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

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

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 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

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 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 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 Level: All fitness levels WARM WATER FLOW: 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

SPRING 2019 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

SPRING 2019 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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EDGE ON WHEELS 2

WE PLAN YOUR MOBILE TRAINING PROGRAM Trained facilitators design your program and bring portable equipment to achieve your goals and deliver your anticipated outcomes.

YOU CHOOSE THE LOCATION • • • • •

Conference/retreat center Community center Gymnasium Cafeteria Outdoor venue

YOU EXPERIENCE

The EDGE’s internationally recognized team development programming fosters both team growth and self-awareness through applied innovative experiential learning and collaborative exercises.

• • • • • • •

Skill building Collaborative exercises Action learning An indoor/outdoor program Reduced travel costs Increased flexibility Year round, 7 days/week

The EDGE’s small group programming encourages increased individual participation.

edge.gmu.edu Register for Classes online at www.freedom-center.com

Call: 703-993-4313 SPRING 2019 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 APRIL - JUNE 2019 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: $50/5 lessons $70/7 lessons $80/8 lessons $90/9 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. 4/12 – 5/17 (5 lessons, no lessons on 5/3)

A. 4/13 – 6/8 (7 lessons, no lessons on 5/4 and 5/25)

A. 4/14 – 6/9 (7 lessons, no lessons on 5/5 and 5/26)

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

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

10:10-10:40am

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

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

10:10-10:40am

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

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. 4/1 – 4/24 (8 lessons)

A. 4/2 – 4/25 (8 lessons)

B. 5/1 – 5/29 (8 lessons, no lessons 5/27)

B. 5/2 – 5/28 (8 lessons)

9:30-10:00am

$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 2019 F R E E D O M I N S I D E R

Friday

Saturday

Sunday

A. 4/12 – 5/17 (5 lessons, no lessons on 5/3)

A. 4/13 – 6/8 (7 lessons, no lessons on 5/4 and 5/25)

A. 4/14 – 6/9 (7 lessons, no lessons on 5/5 and 5/26)

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 7:15 – 7:55pm

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

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

1:50-2:30pm

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. 4/1 – 4/24 (8 lessons)

A. 4/2 – 4/25 (8 lessons)

B. 5/1 – 5/29 (8 lessons, no lessons 5/27)

B. 5/2 – 5/28 (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

5:00-5:30pm 5:45-6:15pm 6:30-7:00pm 7:15 – 7:55pm

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

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 6:30-7:10pm 7:15-7:55pm

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. 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.

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

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Friday

Saturday

Sunday

A. 4/12 – 5/17 (5 lessons, no lessons on 5/3)

A. 4/13 – 6/8 (7 lessons, no lessons on 5/4 and 5/25)

A. 4/14 – 6/9 (7 lessons, no lessons on 5/5 and 5/26)

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. 4/1 – 4/24 (8 lessons)

A. 4/2 – 4/25 (8 lessons)

B. 5/1 – 5/29 (8 lessons, no lessons 5/27)

B. 5/2 – 5/28 (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: 4/14 – 6/9 (7 lessons, no class 5/5 and 5/26)

7 lessons/$77

Individual Lessons Mon/Wed: 4:00-4:30, 4:30-5:00 Tues/ Thurs: 4:00-4:30, 4:30-5:00 See below for price information

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

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

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.

4/2 – 4/23 4/4 – 4/25

4 lessons/$44 4 lessons/$44

5/7 – 5/28 5/2 – 5/23

4 lessons/$44 4 lessons/$44

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

www.freedom-center.com

Four easy ways to register!

•

Download our App

•

Stop by the center during operating hours

•

Call 703-993-8513!

SPRING 2019 F R E E D O M I N S I D E R

Individual and Small Group Instruction (Ages 4-Adult)

Specialized Youth or Adult Groups

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.

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.

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 $35.00 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 11:30-1 pm 5-7:30 am* 11:30-1 pm 5-7:30 am* 11:30-1 pm 11:30-1 pm 7:30-8:30 pm 7:30-8:30 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. April 15 -18 June 1, 2, 8, 9

Times: 9am-5pm each day Times: 9am-5pm 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. April 13, 14

Times: 9am-6pm each day

American Red Cross Babysitters Course (Ages 11-15) Be the best babysitter on the block! This American Red Cross course is fun and fast-paced with hands-on activities, role-plays and lively discussions. Participants will learn to care for children and infants, be good leaders and role models, problem solve, handle household emergencies and illnesses, and write resumes and prepare for job interviews! Participants will also take home several training materials to review! Cost is $85.00 Sat

Mar 23 or May 11

9:00am – 4:00pm $85

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. March 11 – 14

Times: 9am-6pm each day

American Red Cross Lifeguard Instructor Certification – LGI (Ages 17 and Up) 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. Candidates must possess a current basic –level certification in Lifeguarding/First Aid/CPR/AED. 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 $350.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. May 20 – 23

Times: 9am-5pm each day

For more information please contact Joshua Cywinski at jcywinsk@gmu.edu or 703-993-8511. SPRING 2019 F R E E D O M I N S I D E R

Technogym On the Go

At Home

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

— 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

“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

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

SmartKey

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

SPRING 2019

Place SmartKey here to track:

The Exercise The Machine Number of Reps Completed Workload Used

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/

SPRING 2019 F R E E D O M I N S I D E R

2019

SummerCamp Be a Camp Counselor!

fitness sports education arts

Camp information available March 2019!

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!

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