Freedom Center Insider - Summer 2017 by Freedom Aquatic & Fitness Center

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SUMMER 2017

FREEDOM

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Your Community Destination for all things Sports, Fitness, and Swim. Be a member for a day, a month or longer – we’re here for everyone! 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

Our mission is to support the fitness and recreation goals of a health conscious community.

Inside the

Insider

Membership Rates . . . . . . . 1-2 Birthday Parties . . . . . . . . . . 3 Youth Programs . . . . . . . . . . 4 Gymnastics. . . . . . . . . . . . . .5 Sports . . . . . . . . . . . . . . . . 6-8 Parent/Youth Introduction . . . 8 Dance. . . . . . . . . . . . . . . . . . 9

Our Story 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.

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…

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

Freedom Preschool. . . . . . . 10 Fall Back into School. . . . . . 11 Aquatics. . . . . . . . . . . . . 12-15 Swim Teams. . . . . . . . . . . . 15 Safety Courses. . . . . . . . . . 16 Fitness & Nutriton. . . . . . 17-21 Youth Strength Training. . . . 18 Adult Athletics. . . . . . . . . . . 20

Get the Freedom App!

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

Summer Family Membership. . . . . . . . . . . . 22 Family Swim Night . . . . . . . 23 Technogym. . . . . . . . . . . 24-25

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

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

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

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

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

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

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

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

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

weekdays before 4:00 p.m.

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

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

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

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

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

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

INSIDER • SUMMER 2017

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

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

BIRTHDAY PARTIES Celebrate your child’s birthday at the Freedom Center! Wibit Party **suggested for ages 9 and up The Wibit is an inflatable water sports park for our competition pool. www.wibitsports.com • Parties are offered in 3 different time slots on the weekends and include time on the Wibit, swimming in the Leisure Pool and exclusive use of the Party Area for up to 25 participants. • All participants must pass a swim test (swim 25 yards and tread water for 2 minutes) prior to use of the Wibit. Fee: $300/Freedom Members; $350/non-members

Sports Theme Birthday Party – (Ages 2 ½ and older) Dependent upon the birthday child’s interest, children will play a variety of activities based on the sports chosen. Soccer, basketball, floor hockey and a mix of other recreational games and activities are available. Our experienced and enthusiastic Instructor will lead the activities for 1 hour. The instructor will contact you in advance to discuss the activities chosen in more depth. During the second hour parents will continue with the party portion. Tables and chairs will be set up prior to your arrival. The fee for the party is $200/2 hours of gymnasium rental, $40/hour for an Instructor. If more than 10 children will be participating, an additional Instructor will be required at $40/hour. Paper products are not included. Deposit is required at the time of making reservation; remaining balance is due one week prior to party. Maximum number of participants for this type of party is 25 children.

Gymnastics Theme Birthday Party – (Ages 2 ½ and older) Our experienced and fun Instructor will lead the gymnastics activities for 1 hour. Gymnastics activities will include an active warm up and time at each of the gymnastic stations. An Instructor will contact you in advance to discuss the activities. During the second hour parents will continue with the party portion. Tables and chairs will be set up prior to your arrival. The fee for the party is $200/2 hours of Community Room rental, $40/hour for an Instructor. If more than 10 children will be participating, an additional Instructor will be required at $40/hour. Paper products are not included. Deposit is required at the time of making reservation; remaining balance is due one week prior to party. Maximum number of participants for this type of party is 15 children.

Cooking Theme Birthday Party - (Ages 5 and older) Our experienced and excited Instructor will craft a cooking activity to entice your child’s taste buds for a 1 to 1 ½ hours depending on the menu. The Instructor will contact you in advance to discuss the menu and any food allergies. During the second hour you will continue with the party portion. Tables and chairs will be set up prior to your arrival. The fee for the party is $200/2 hours of Community Room rental, $40/hour for Instructor. If more than 8 children will be participating, an additional Instructor will be required at $40/hour plus purchased food (price depends on menu). Paper products are not included. Deposit is required at the time of making reservation; remaining balance is due one week prior to party. Maximum number of participants for this type of party is 12 children.

Basic Party Parties are held on the weekends with access to the Party Area for one hour and swimming available in the Leisure Pool and Competition Pool before and after. The tumble buckets, slide, vortex and current channel are operational in the Leisure Pool between 1pm and 5pm on Saturday and Sunday. The Party Area is located at the end of the hallway adjacent to the deep end of the pool. Fee: $200/Freedom Members, $220/Non-members Included in the Basic Party: • Swimming and entrance fee for up to 25 participants. • Use of party space, tables, chairs, refrigerator/freezer, and cleanup/setup. (Does not include paper products.)

INSIDER • SUMMER 2017

YOUTH PROGRAMS

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

Did you know children with a membership r ece a 10% discoun ive t off of their progra ms?

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.

THE FREEDOM AQUATIC & FITNESS CENTER â&#x20AC;˘ WWW.FREEDOM-CENTER.COM

GYMNASTICS Gymnastics Beginner Level 1 (Ages 3 ½- 13)

Gymnastics – Level 3 (Ages 6-13)

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.

*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 3 ½-5 Sat Sat

June 3-July 1 July 15-Aug 19

Sat Sat 10:00am –10:55am 10:00am –10:55am

5/$50 6/$60

Ages 6-9 Mon Mon

June 5-July 10 July 17-Aug 21

7:00pm – 7:55pm 7:00pm – 7:55pm

6/$60 6/$60

Sat Sat

June 3-July 1 July 15-Aug 19

11:00am –11:55am 11:00am –11:55am

5/$50 6/$60

Ages 10-13 Wed Wed

June 7-July 12 July 19-Aug 23

7:00pm – 7:55pm 7:00pm – 7:55pm

6/$60 6/$60

June 3-July 1 July 15-Aug 19

12:00pm –12:55pm 12:00pm –12:55pm

5/$50 6/$60

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

June 3-July 1 July 15-Aug 19

8:00am –8:55am 8:00am –8:55am

5/$50 6/$60

Gymnastics – Level 2 (Ages 3.5-13) *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 kick-overs. Work will continue on cartwheels, bridges, and more advanced skills on the vault, bar, and balance beam. Ages 3 ½-5 Sat

July 15-Aug 19

9:00am –9:55am

6/$60

9:00am –9:55am

5/$50

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.

Ages 6-13 Sat

June 3-July 1

or applied f e e f n io t ra $5 regist r over the phone o p or in house ize our ap il t U . n io ve! registrat tion to sa a r t is g e r online

INSIDER • SUMMER 2017

SPORTS

Basketball Saturday Basketball Camp (Ages 8-14) Bring your young basketball star to the Freedom courts to develop or polish basic to intermediate basketball skills. Campers 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. Sat Sat

June 3-July 1 July 15-Aug 19

9:00am –12:00pm 9:00am –12:00pm

5/$113 6/$136

Jr. Basketball Camp (Ages 5-7) This program will give your young athlete the opportunity to be exposed to beginner to intermediate basketball skills in a non-competitive environment. Instructors will spend class time working on both individual and group skills. Dribbling, passing and shooting will be covered in drills and team play. Participants will be encouraged to work on meeting personal goals and understanding the meaning of team work and sportsmanship. Sun Sun

June 4-July 2 July 16-Aug 20

10:00am – 11:55am**TWO HOURS OF FUN! 5/$90 10:00am – 11:55am**TWO HOURS OF FUN! 6/$108

Little Hoops Basketball (Ages 3-5) Dribble. Dribble. Shoot! At the beginner level, children will learn the fundamental techniques for dribbling, passing and shooting. A basic understanding of the game and working with others will develop as coordination and motor skills increase. While learning basketball skills, participants will be working on balance, coordination and hand eye coordination. Sun Sun

June 4-July 2 July 16-Aug 20

9:00am – 9:55am 4:00pm – 4:55pm

5/$50 6/$60

Looking for courts for

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

The Freedom Gymnasium THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

SPORTS Tiny Tots Soccer (Ages 3-5) Gooal! This class provides youngsters the opportunity to learn beginner soccer skills in an indoor environment with other teammates. Instructors will teach an understanding of game play and basic rules while focusing on the individual skills and development of team play. Tiny Tots will begin to understand the concepts of dribbling, passing and shooting while taking on the challenge of learning the idea of no hands! Sun Sun

June 4-July 2 July 16-Aug 20

4:00pm-4:55pm 9:00am-9:55am

5/$50 6/$60

Indoor Soccer (Ages 6-10) Beginning and intermediate skills are taught in this fun filled program. 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. Thu Thu

June 8-July 13 July 20-Aug 24

7:00pm – 7:55pm 7:00pm – 7:55pm

5/$50 (no class 7/6) 6/$60

Indoor Tennis – Beginner/Intermediate (Ages 5-14) 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. Ages 5-8 Tue Tue

June 6-July 18 (no class 7/4) July 25-Aug 22

7:00pm – 7:55pm

6/$60

7:00pm – 7:55pm

5/$50

8:00pm – 8:55pm

6/$60

8:00pm – 8:55pm

5/$50

Ages 9-14 Tue Tue

June 6-July 18 (no class 7/4) July 25-Aug 22

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 Tu/Thu

June 6-July 18 (no class 7/4) Aug 1-Aug 24

6:30pm – 7:30pm 12/$108 6:30pm – 7:30pm 8/$72

for fee applied n o ti a tr is g $5 re one over the ph r o e s u o h in our app or e z li ti U . n o registrati n to save! o ti a tr is g re online INSIDER • SUMMER 2017

SPORTS

Volleyball – Co-ed Developmental Beginner (Ages 10-15) Skills development program for novice and intermediate players. Learn how to pass, set, hit, and serve and much more. Court shoes, knee pads and proper athletic attire are recommended. Mon Mon

June 5-July 10 July 17-Aug 21

6:00pm – 7:15pm 6:00pm – 7:15pm

6/$90 6/$90

Volleyball – Co-ed Intermediate (Ages 10-15) This class is designed for players wanting to advance their skill in passing, setting, attacking, defensive play and competition. Participants must have previous training or team experience. Court shoes, knees pads and proper athletic attire are required. Wed Wed

June 7-July 12 July 19-Aug 23

6:00pm – 7:15pm 6:00pm – 7:15pm

6/$90 6/$90

Parent & Me Sports (Ages 2-4) Let the games begin! This class gives young children the opportunity to interact with others in an active environment while developing hand eye coordination, balance and gross motor skills. Parent and child will participate in a playful station-based setting and begin to learn basics of several sports. Your mini athlete will begin to understand the concepts of kicking, throwing, catching and shooting a ball while participating in a variety of stations. Program will also consist of a variety of beginner games and parachute time! Caregiver participation required for 2-young 3. Sun Sun

June 4-July 2 July 16-Aug 20

10:00am – 10:55am 10:00am – 10:55am

5/$50 6/$60

PARENT/YOUTH INTRODUCTION REGISTER FOR CLASSES ONLINE AT www.freedom-center.com

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.

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.

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

DANCE

Freedom Dancers: An Introduction to Dance (Ages 5-12) 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). AGES 5-8 Tue Tue

June 6-July 18 (no class 7/4) July 25-Aug 22

7:00pm – 7:55pm

6/$60

7:00pm – 7:55pm

5/$50

Sat

June 3-July 1

11:00am –11:55am

5/$50

10:00am –10:55am 10:00am –10:55am

5/$50 6/$60

Ages 9-12 Sat Sat

June 3-July 1 July 15-Aug 19

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 Sat Sat

June 3-July 1 July 15-Aug 19

9:00am –9:55am 9:00am –9:55am

5/$50 6/$60

11:00am –11:55am

6/$60

Ages 5-8 Sat

July 15-Aug 19

Get the Freedom App! Ability to register for programs, check group exercise schedule and more! 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. INSIDER • SUMMER 2017

PRESCHOOL

Freedom Center Preschool Preschool Prep (Ages 2 ½-3) Mondays/ Wednesday/ Friday 9:30-11:30 Session 1 June 26-July 7 (6 classes) Cost $100 Session 2 August 14-August 25 (6 classes) Cost $100

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. Children who are 3 years of age and toilet trained are eligible to attend the preschool camps. Please see the camp brochure for dates.

Freedom Center Preschool 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.

Registration for 2017-2018 School Year Registration began February 1, 2017 and is ongoing until space becomes unavailable. You may register for preschool at the Freedom Center Front Desk or online. Wait lists are kept for all classes.

Summer Camps! New Preschool Camps available from 8:30am-2:00pm!

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.

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

SPECIAL EVENTS

Fall Back into School! Fri Aug 18 Fri Aug 18

5:00- 6:30pm 6:30- 8:00pm

$8 with preregistration $8 with preregistration

Bring your children to Freedom to get excited to FALL Back into School! Participants will participate in recreational activities, crafts, games and wrap up with a family swim! More information coming soon!

$14 registration at the door

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. INSIDER â&#x20AC;¢ SUMMER 2017

AQUATICS - Learn to Swim JUNE TO AUGUST 2017 LEARN-TO-SWIM CLASSES We teach you and your children how to swim skillfully and safely. In addition to swimming skills, each level includes training in basic water safety. Students must be able to follow and accept directions and be able to take turns in order to participate in group swim lessons. *To register for classes, please stop by the center during operating hours, call 703-993-8513, or register online at: freedom-center.com

Fees: $70 /7 lessons $80 /8 lessons $90/9 lessons $100/10 lessons Parent & Child 1 Ages: 6 months–2yrs Class length: 30 min Caregiver participation required. Parents & children learn together to increase a child’s comfort level in the water and build a strong foundation of swimming readiness skills. Parent & Child 2 Ages: 2-4yrs Class length: 30 min Caregiver participation required. Improve skills learned in Parent & Child 1, teach more advanced skills, and continue to build on water safety knowledge.

Saturday

Sunday

A. 6/24-8/19 (8 lessons, no lessons 7/8)

A. 6/25-8/20 (8 lessons, no lessons on 7/9)

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

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

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

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

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

Monday thru Thursday AM

Monday and Wednesday PM

Tuesday and Thursday PM

A. 6/19-6/29 (8 lessons) B. 7/17-7/27 (8 lessons) C. 7/31-8/10 (8 lessons) D. 8/14-8/24 (8 lessons)

A. 6/19-7/19 (8 lessons, no lessons 7/3, 7/5) B. 7/24-8/23 (10 lessons)

A. 6/20-7/20 (8 lessons, no lessons 7/4,7/6) B. 7/25-8/24 (10 lessons)

9:30-10am 11-11:30am

5-5:30pm 6:30-7pm

5-5:30pm

5:45-6:15pm

8:45-9:15am 10:15am-10:45am 11-11:30am

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.

8:45-9:15am 10:15-10:45am

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

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.

8:45-9:15am 10:15-10:45am

5:45-6:15pm

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

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.

9:30-10:00am 11-11:30am

6:30-7pm

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

8-8:30am 8:45-9:15am 10:15-10:45am 11-11:30am

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

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

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

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

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

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

$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!

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

AQUATICS - Learn to Swim Fees:

Saturday

Sunday

A. 6/24-8/19 (8 lessons, no lessons 7/8)

A. 6/25-8/20 (8 lessons, no lessons on 7/9)

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

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

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

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

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

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

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

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

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

5:-5:40pm 5:45-6:25pm

8:30-9:10am 10:00-10:40am 11:30aâ&#x20AC;&#x201C;12:10pm

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

8-8:40am 10:15-10:55am 11-11:40am

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

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

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

11:30-12:10pm

Monday thru Thursday AM

Monday and Wednesday PM

Tuesday and Thursday PM

A. 6/19-6/29 (8 lessons) B. 7/17-7/27 (8 lessons) C. 7/31-8/10 (8 lessons) D. 8/14-8/24 (8 lessons)

A. 6/19-7/19 (8 lessons, no lessons 7/3, 7/5) B. 7/24-8/23 (10 lessons)

A. 6/20-7/20 (8 lessons, no lessons 7/4,7/6) B. 7/25-8/24 (10 lessons)

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.

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

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

8:45-9:25am 9:30-10:10am 11:45a-12:25pm

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

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. 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.

$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! INSIDER â&#x20AC;˘ SUMMER 2017

Download our App!

Stop by the center during operating hours!

Call 703-993-8513!

AQUATICS - Learn to Swim Fees:

Saturday

Sunday

A. 6/24-8/19 (8 lessons, no lessons 7/8)

A. 6/25-8/20 (8 lessons, no lessons on 7/9)

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

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

11:30a-12:10pm

Not Offered In Summer On T/Th

8:30-9:10am

Not Offered In Summer On T/Th

8:30-9:10am

Monday thru Thursday AM

Monday and Wednesday PM

Tuesday and Thursday PM

A. 6/19-6/29 (8 lessons) B. 7/17-7/27 (8 lessons) C. 7/31-8/10 (8 lessons) D. 8/14-8/24 (8 lessons)

A. 6/19-7/19 (8 lessons, no lessons 7/3, 7/5) B. 7/24-8/23 (10 lessons)

A. 6/20-7/20 (8 lessons, no lessons 7/4,7/6) B. 7/25-8/24 (10 lessons)

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.

8-8:40am 9:30-10:10am 11:45a-12:25pm

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

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

8-8:40am

8-8:40pm

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.

8-8:40am

$70 /7 lessons $80 /8 lessons $90/9 lessons $100/10 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.

8:8-8:40pm

9:15-9:55am

There is no Swim Team Prep in the summer months. We will resume our Sunday evening Swim Team Prep classes in September.

$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!

THE FREEDOM AQUATIC & FITNESS CENTER â&#x20AC;˘ WWW.FREEDOM-CENTER.COM

AQUATICS - Learn to Swim 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 instructors’ availabilities outside of teaching their group classes. Each session of Individual lessons is exactly the same as the group lessons. *There are no individual instruction lessons during our summer months. We will resume these in September. 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 $25 reservation fee for the group. Please Call Josh at 703-993-8511 to schedule your group.

Swim Teams Adult Masters Swimming – 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. Minimum qualification to join is to be able to swim 100 continuous yards of freestyle with rhythmic breathing. Practice times include weekday mornings and evenings as well as weekend mornings. Freedom Center members receive a discount on participation fees. Cost is: $30/month Any questions, please contact Coach Sean at ssepela@gmu.edu or 703-993-8538.

Weekly Schedule (starts May 23rd): Sunday Monday Tuesday Wednesday Thursday 7:30-9:30 am 11:30-1 pm 5-7:30 am* 11:30-1:00 pm 5-7:30 am* 7-9 pm 11:30-1 pm 11:30-1:00 pm *Please note the pool will be in long course set-up, meaning one length of the pool is 50 meters.

Youth Swim Teams

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

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

INSIDER • SUMMER 2017

SAFETY COURSES 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 Review/Recertification (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 Red Cross Lifeguarding/First Aid/CPR/ AED certification card. Participant must have your own participant’s manual and pocket mask. Participants must be able to attend both class sessions. PREREQUISITES for ARC Lifeguard Review “Recertification” Course Participants must hold current lifeguard certification from the American Red Cross July 22 & 23

9am – 6pm

Cost: $180

**There is a $50.00 Cancelation Fee if you choose to cancel this course within 2 weeks prior to the start date, or neglect to show up to the course all together.

For more information please contact Ashley Henderson at ahender5@gmu.edu or 703-993-8533.

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

THE FREEDOM AQUATIC & FITNESS CENTER • WWW.FREEDOM-CENTER.COM

& NUTRITION

FITNESS

We Move You! Drop in for a Group Exercise Class! Mind & Body • Aquatic Fitness • Strength Training

Check out our group exercise class offerings! Go to the website or app for the most up-to-date class schedule!

Group Fitness Classes STUDIO

HIIT: High Intensity Interval Training

BARRE BASICS: Fusion of traditional ballet, pilates

Check out our group exercise class offerings! Go to the website or ap for a most up to date class schedule! freedom-center.com

LESMILLS BODYCOMBAT™: Cardio mixed martial arts

BARRE BURN: Fusion of traditional ballet, pilates

LESMILLS BODYPUMP™: Total body resistance training

BODY BLAST: Get ready to blast your fitness to the next level — a high energy, total body workout aimed at improving your cardio, strength, and core.

NEW! Precision Conditioning: Comprehensive specific strength and conditioning program for physical development and resiliency.

BOOTCAMP: Drill based exercises

PURE MUSCLE 360: Blast your fitness to the next level STEP UP: A traditional choreography based step class that is high intensity, yet low impact. Turn Up Dance Party: Super high energy in a dance club atmosphere. ZUMBA®: Latin inspired cardio dance party

NEW! Precision Strength and Abs: Back to basics weight training by numbers - sets reps and volume.

CARDIO BOOTCAMP: Drill based exercises

CYCLE LESMILLS RPM™: Ride to the beat of highly energetic music

NEW! Precision Cycle: A training system of drill based cycle efforts to improve all energy pathways.

Cycle: Focus on basic cycling principles

ABC Cycle: (Absolute Basics Class)

Power Ride: High intensity, high performance based rides

AQUA Aqua Motion: Shallow end of the competition pool (Swimming skills not required)

Deep H2O: Deep end of the Competition pool (Flotation belts are welcome)

Aqua Strength: Shallow end of the competition pool (Swimming skills not required)

Warm Water: Warm Leisure Pool (Swimming skills not required)

Aqua Zumba: Shallow end of the competition pool (Swimming skills not required)

NEW! Deep Aqua 35: A vigorous 35 minute deep water workout to improve your fitness.

MIND/BODY ACTIVE BALANCE & STRETCH: Focused core, posture and flexibility GENTLE YOGA: A mind-body form of exercise PILATES: Focused core and posture POWER YOGA: A mind-body form of exercise

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.

SMART MOVES: This class is for the 55 and older population and younger participants who need the benefit of a less strenuous class.

INSIDER • WINTER 2017

SMART CHAIR YOGA: A yoga class that includes stretches and movements while sitting in a chair and some standing poses.

NEW! Yoga Flow: A continuous challenging flow combination of strength and flexibility while toning the body and clearing the mind.

YIN YOGA: Restorative Yoga

NEW! Yoga Nidra: Help relieve chronic stress, fatigue, anxiety, headaches and more through a combination of gentle and restorative Yoga poses.

YIN YANG YOGA: 90 minute Class YOGA: Unites mind, body and spirit YOGA FOR ABS & CORE: Unites mind, body and spirit NEW! Yoga for Back Health: Multi level yoga class with emphasis on movements and poses for the back, hips, abdominals, shoulders and hamstrings.

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

& NUTRITION

FITNESS

Lesmills launch Saturday June 24. 8:30 Bodycombat NOW 9:30 AT Bodypump 9:30 RPM

FREEDOM

Returning this Fall

2017 FAFC Reboot! Youth Strength Training Ages 12-15 REGISTER FOR CLASSES ONLINE AT www.freedom-center.com

8 sessions for $120 Classes begin in June Use Stability Balls/ bosu balls, free weights and cardio along with flexibility Register Online or Call 703-993-8520

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.

THE FREEDOM AQUATIC & FITNESS CENTER â&#x20AC;¢ WWW.FREEDOM-CENTER.COM

& NUTRITION

FITNESS

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

Inside the Freedom Center

Cardio Studio

Strength Training

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.

The Freedom 50-meter competition pool INSIDER • SUMMER 2017

ADULT ATHLETICS REGISTER FOR CLASSES ONLINE AT www.freedom-center.com

Try Something New! Co-ed Adult Volleyball League (Ages 16 and up) 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).

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 pingpong, 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

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.

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

Adult Masters Swimming – Freedom Aquatic Club (Ages 18 and up) See complete information on page 15 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.

THE FREEDOM AQUATIC & FITNESS CENTER • 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.

COMMUNITY

FUN

Training

WELLNESS

CONVENIENT

Personal

FREEDOM

FITNESS

CUSTOMIZED CERTIFIED INSTRUCTORS

FREEDOM AQUATIC & FITNESS CENTER

Fees Individual Programs Member Non-Member

1 Hour 4 Hours 8 Hours 12 Hours

$60 $228 $440 $600

CUSTOMIZED

$65 $248 $480 $660

Individual 30-Minute Session Member Non-Member

$35 $40

Group Sessions Small or large group sessions allow you to train with other members, family or friends to work towards similar goals. Group sessions are especially effective for cardiovascular work, free weights, Yoga, Pilates and stretching. If you don’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 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.

Individual 30-Minute Packages Member Non-Member

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

$240 $464 $636

$260 $504 $696

Small Group - 2-3 people

Member Non-Member

1 Hour 4 Hours 8 Hours 12 Hours

$90 $340 $640 $840

$100 $360 $680 $900

Small Group 30-Minute Session Member/Non-Member

$55

Small Group 30-Minute Packages Member Non-Member

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

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

$360 $640 $816

$380 $680 $866

Large Group Training - 4-8 people Member Non-Member

$25 $30 (per person) (per person)

Large Group Sessions - 4-8 people Member Non-Member

8 (1) Hour Sessions $200 $240 (per person) (per person)

Hours MONDAY - FRIDAY: 5:00am - 10:00pm SATURDAY: 8:00am - 8:00pm • SUNDAY: 9:00am - 6:00pm

INSIDER • SUMMER 2017

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

Save the Dates for FAFC Events! June June 3 & 4 Camp Open house for new families

July July 28

Check the website and Facebook for updates on events!

Family Swim Night

August August 18

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THE FREEDOM AQUATIC & FITNESS CENTER â&#x20AC;˘ WWW.FREEDOM-CENTER.COM

Family Swim Night! Friday, July 28, 6:00-8:00pm

$3 per person preregistered $5 per person at the door

No need for sunscreen at this pool! Join us for a family swim and raft night before the fun of fall school and sports schedules take over! The Wibit, slide and diving board will be available while splashing around to our favorite music! Family Aqua Zumba will kick off the event at 6:15pm! **All children must be accompanied by an adult

*Please Note: These events may be cancelled if minimum advance registration numbers are not met. Note also that “at the door registration” 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.

INSIDER • SUMMER 2017

At Home

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SmartKey Place SmartKey here to track:

The Exercise The Machine Number of Reps Completed Workload Used 24

THE FREEDOM AQUATIC & FITNESS CENTER â&#x20AC;¢ WWW.FREEDOM-CENTER.COM

On the Go

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

— 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

“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! INSIDER • SUMMER 2017

Warrior Boot Camp

check the website for details! 6:30-8:00 pm â&#x20AC;˘ outdoors, weather permitting