Freedom Insider - Summer 2018 by Freedom Aquatic & Fitness Center

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

Everything is just a click away!

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

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

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

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

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

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

SUMMER 2018

inside Insider

Daily Admission Rates See back cover

NEW!

Membership

Sports Performance Training

PAGES 4-5

Birthday Parties at Freedom

See page 21

PAGE 6

Youth Programs PAGE 7

Gymnastics PAGE 8

Dance PAGE 9

Sports Basketball, Soccer, Volleyball PAGES 10-11

Student/Teacher Special PAGE 12

Preschool PAGE 13

FOREVERFIT FALL2018

Family Swim Night PAGE 14

See page 28

Adult Athletics & Group Fitness PAGES 15-20 New! Tai Chi and GET PULSEDâ&#x201E;¢ See page 20

Sports Performance Training PAGE 21

Aquatics Learn to swim classes for all ages. PAGES 22-26

Safety Courses PAGE 27

Kettlebell Training PAGE 28

Walk with Ease 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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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

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

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

Freedom Chefs Cooking Party

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

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

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

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

Cost: $240 for up to 8 children*

All Star Sport Party

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

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

Gymnastics Party

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

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

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

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

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

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The Freedom Aquatic & Fitness Center offers a wide variety of fun-packed programs to help children aged 2 to 17 discover a lifelong passion for recreation.

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

Freedom Youth Sports and Fitness programs give children the opportunity to pursue new interests or improve skills in an age-appropriate and positive environment. Our experienced and enthusiastic instructors help youngsters develop group interaction and social skills while stressing the importance of teamwork and maintaining a healthy, active lifestyle. We offer instructional classes in gymnastics, basketball, volleyball, tae kwon do, soccer, cheerleading, tennis, and many more activities!

Freedom Arts and Education classes stimulate childrenâ&#x20AC;&#x2122;s creativity, through movement in our dance programs, imagination in our themed classes and preschool prep, or in the kitchen with Kinder Chefs, where kids both learn to cook and have the opportunity to enjoy eating their creations!

PARENT/YOUTH INTRODUCTION

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

We have a new free service for our members.

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

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

Gymnastics – Level 3 (Ages 6-13)

Gymnastics

*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

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

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

Sat Sat

June 16-July 7 12:00pm –12:55pm July 21-Aug 18 12:00pm –12:55pm

4/$40 5/$50

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

June 16-July 7 8:00am –8:55am July 21-Aug 18 8:00am –8:55am

4/$40 5/$50

Ages 3 ½-5 Sat Sat

June 16-July 7 10:00am –10:55am July 21-Aug 18 10:00am –10:55am

4/$40 5/$50

Ages 6-9 Mon Mon

June 11-July 2 7:00pm – 7:55pm July 16-Aug 20 7:00pm – 7:55pm

4/$40 6/$60

Sat Sat

June 16-July 7 11:00am –11:55am July 21-Aug 18 11:00am –11:55am

4/$40 5/$50

Ages 10-13 Wed Wed

June 13-July 11 7:00pm – 7:55pm July 18-Aug 22 7:00pm – 7:55pm

4/$40 6/$60

Gymnastics – Level 2 (Ages 3 ½ -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 kickovers. Work will continue on cartwheels, bridges, and more advanced skills on the vault, bar, and balance beam.

Ages 6-13 Sat Sat

June 16-July 7 9:00am –9:55am July 21-Aug 18 9:00am –9:55am

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4/$40 5/$50

Dance Freedom Dancers: An Introduction to Dance (Ages 8-12) An introductory course teaching the fundamentals of dance. Children will develop rhythm, motor skills, balance & coordination while learning the fundamentals of ballet and jazz in an upbeat and positive environment. Leotard, tights and ballet flats recommended (not required). Tue Tue

June 12-July 3 8:00pm – 8:55pm July 17-Aug 21 8:00pm – 8:55pm

4/$40 6/$60

Princess Dance Party (Ages 3-5) Does your child dream of dancing like a princess all day? Participants will find their inner princess in this dance class setting. Tutus, wands and princess music will be a part of each class while learning the fundamentals of dance and coordination. Participants are encouraged to dance like their favorite princess for class! Tue Tue

June 12-July 3 7:00pm – 7:55pm July 17-Aug 21 7:00pm – 7:55pm

4/$40 6/$60

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

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

Looking for courts for

Sports

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

www.freedom-center.com

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

Little Hoops Basketball (Ages 3-5) Sun Sun

June 17-July 8 9:30am – 10:25am July 22-Aug 19 9:30am – 10:25am

Saturday Basketball Camp (Ages 8-14) 4/$40 5/$50

Sat Sat

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

June 17-July 8 10:30am – 12:25pm July 22-Aug 19 10:30am – 12:25pm

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4/$72 5/$90

SUMMER 2018

June 16-July 7 9:00am –12:00pm July 21-Aug 18 9:00am –12:00pm

4/$90 5/$113

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.

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.

Indoor Soccer (Ages 6-10) Thu Thu

June 14-July 5 7:00pm – 7:55pm July 19-Aug 23 7:00pm – 7:55pm

4/$40 6/$60

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

June 11-July 2 6:00pm – 7:15pm July 16-Aug 20 6:00pm – 7:15pm

4/$60 6/$90

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

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.

* Participants must have previous training or team experience* Wed June 13-July 11 6:00pm – 7:15pm 4/$60 (no class 7/4) Wed July 18-Aug 22 6:00pm – 7:15pm 6/$90

Ages 5-8 Tue Tue

June 12-July 3 7:00pm – 7:55pm July 17-Aug 21 7:00pm – 7:55pm

4/$40 6/$60

Ages 9-14 Tue Tue

June 12-July 3 8:00pm – 8:55pm July 17-Aug 21 8:00pm – 8:55pm

4/$40 6/$60

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

June 17-July 8 9:30am – 10:25am July 22-Aug 19 9:30am – 10:25am

4/$40 5/$50

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. Register for Classes online at www.freedom-center.com

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

Students Teachers and

Summer Special Sign-up between May 1 and July 15 to enjoy all Freedom membership benefits for $120 for 90 days! Includes access to two pools; a whirlpool; locker rooms; a full gymnasium; cardio, aerobic and strength studios; over 120 weekly fitness classes; and more!

Special is available for purchase between May 1st and July 15th for students (aged 16 through 24) and teachers. Please show valid student or teacher ID to receive special.

Questions? www.freedom-center.com or call 703-993-8444 12 F R E E D O M I N S I D E R

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Preschool Prep (Ages 2 ½-3)

Freedom Center Preschool

Mondays/Wednesday/Friday 9:30am - 11:30am Session 1 June 11- June 22 (6 classes) Cost $100 Session 2 July 16- July 27 (6 classes) Cost $100

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

** Don’t forget to sign up for Preschool Prep in the Fall. For information on start dates contact Phyllis Malkiewicz at pmalkiew@gmu.edu.**

Registration for 2018-2019 School Year Registration began in February 2018 and is ongoing until space becomes unavailable. You may register for preschool at the Freedom Center Front Desk or online. Wait lists are kept for all classes.

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Friday, August 10 6:00-8:00pm $3 per person preregistered $5 per person at the door if space permits 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!

*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.

**All children must be accompanied by an adult

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

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

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

See complete information on page 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

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

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

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TEAM BUILDING at THE EDGE

The EDGE, George Mason University’s team building and organizational development training provider, offers a positive and powerful experiential learning experience for building trust, improving teamwork, shaping leadership, and cultivating valuable communication skills.

CORPORATE GROUPS • COMMUNITY GROUPS SCHOOL GROUPS • UNIVERSITY GROUPS VOLUNTEER SERVICE: Pitch in On the Piedmont, a 3-hour rain or shine activity, helps The EDGE mulch the Piedmont Trail and challenge course elements. Contact us if you are interested in volunteering.

Call our Sales Manager 703-993-4313 • www.edgeatmason.com Register for Classes online at www.freedom-center.com

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

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

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Group Fitness Class Descriptions Studio BARRE BASICS: Fusion of traditional ballet, pilates l Format: A series of exercises and stretches at the ballet barre, focusing on toning the body proportionally to give you a lean physique without added bulk. Stronger abs and back muscles, a lifted derrière, flexibility and posture awareness. l Level: All fitness levels BARRE BURN: Fusion of traditional ballet, pilates l Format: Series of Barre exercises that improve endurance and overall energy, increase flexibility, and create a sculpted toned physique l Level: All fitness levels CORE XPRESS: l Format: 30 minute class designed to identify, engage, and work core muscles to increase strength and stabilization Various equipment incoporated. l Level: All fitness levels TABATA BASED CIRCUITS: Format: Tabata inspired precise rounds of high energy exercise aimed at improving cardio, strength and core. l Level: All fitness levels welcome, modifications presented l

BOOTCAMP: Drill based exercises l Format: Stations and/or circuits of calisthenics, cardio, strength, speed & agility l Level: Intermediate to advanced fitness levels CARDIO BOOTCAMP: Drill based exercises Format: Total cardio based exercises and drills to increase cardiovascular endurance, performance and coordination through the use of cones, ladders, steps and more. May be conducted outdoors when weather permits. l Level: Fitness based recommended, all levels welcome l

GET PULSED™: Format: Nationally accredited fitness format incorporating customized music, dance, and toning. Everyday dance moves make fitness fun, and the program integrates weights to add to the toning phase of the workout. l Level: All fitness levels l

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

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

LESMILLS BODYCOMBAT™: Cardio mixed martial arts Format: Inspired by martial arts, highly energetic, choreographed to powerful music l Level: 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 UP: A traditional choreography based step class that is high intensity, yet low impact. l Format: Get ready to move up, over, and around the step as we work our way from basic to more intricate footwork. Develop your legs, improve you coordination, and give your cardio endurance a boost. l Level: All fitness levels - step height and movement patterns can be modified to fit. SWEAT to the CORE: Description Format: Combination of 25 minutes HVIT (high volume training) followed by 25 minutes of innovative core training using yoga and more. l Level: Intermediate and above

PURE MUSCLE 360: blast your fitness to the next level l Format: Cardio based high energy total body workout aimed at improving cardio strength and core- the triple threat! A variety of exercises and equipment. l Level: Good for all fitness levels

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

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

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

GENTLE YOGA: A mind-body form of exercise Format: This class is for beginners or those who want a less strenuous practice. Modified poses focus on breathing, stretching and strengthening. l Level: Good for all fitness levels. Work includes some floor work as well as standing poses. l

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

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

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

SPINNING®

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

SMART MOVES: This class is for the 55 and older population and younger participants who need the benefit of a less strenuous class. l Format: Class includes aerobic, muscle and flexibility conditioning. l Level: All fitness levels SMART CHAIR YOGA: A yoga class that includes stretches and movements while sitting in a chair and some standing poses. l Format: 45 minute gentle chair based class designed for active adult age, or those with limited mobility and who are unable to do any floor work. l Level: Beginners and those with limited capabilities TAI CHI/QUIGONG: A proven choice for older clients l Format: Improves balance and fall risk, increases energy and stamina, Improves mood, flexibility and agility, and more! l Level: All fitness levels YIN YOGA: Restorative Yoga Format: Restores and maintains natural mobility of joints by holding poses for a longer duration l Level: All fitness levels l

YOGA: 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 l

YOGA FOR ABS & CORE: Unites mind, body and spirit Format: A series of yoga based movements that target the core for strength and stabilization l Level: All fitness levels l

YOGA FOR BACK HEALTH: Format: Multi level yoga class with emphasis on movements and poses for the back, hips, abdominals, shoulders and hamstrings that will promote flexibility, ease and strength of the core. l Level: All fitness levels l

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

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

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

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

YOGILATES: This class combines the best parts of two classes. l Format: This class combines the best parts of two classes. Yoga poses combine with the core work of Pilates to create a great workout. l Level: All fitness levels

Aqua AQUA MOTION: Shallow end of the competition pool (Swimming skills not required) l Format: Low impact cardio workout that is easy on the joints. Water Bells and Noodles may be used. l Entry level: All fitness levels AQUA STRENGTH: Shallow end of the competition pool (Swimming skills not required) Format: Using the properties of water (water bells, bands and noodles) to incorporate muscular strength and endurance training. l Entry level: All fitness levels l

AQUA ZUMBA: Shallow end of the competition pool (Swimming skills not required) l Format: Brings the Zumba Fitness Experience to the water by adapting all the Latin moves to an aqua fitness type class. This class will tone your muscles and give you a cardiovascular training while having so much fun! l Entry level: All fitness levels DEEP H2O: Deep end of the Competition pool (Flotation belts are welcome) l Format: Challenging yet self-paced deep water workout that provides strength and flexibility training with cardiovascular training. l Entry level: All fitness levels

WARM WATER: Warm Leisure Pool (Swimming skills not required) l Format: Gentle cardio based exercises in warm water to address mobility, range of motion and increase flexibility. Good for chronic limited movement conditions such as arthritis, post injury rehab and joint stiffness that limits mobility. l Entry level: All fitness levels DEEP POWER AQUA - 45 mins. Format: Self paced timed intervals in deep water to improve your fitness. Cardio and strength based. l Level: Fitness based recommended, but adaptable to all levels. l

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

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

NEW classes!

Tai Chi/Qigong

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

The benefits of Tai Chi include:

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

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

Key Tai Chi Benefits: Reduces

Improves

• • • •

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

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

• • • •

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

GET PULSED™

Thursdays 7:30 pm Nationally accredited fitness format incorporating customized music, dance, and toning. Everyday dance moves make fitness fun, and the program integrates weights to add to the toning phase of the workout. All fitness levels

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

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

SUMMER 2018

Coming Soon!

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

FREEDOM

SPORTS PERFORMANCE TRAINING

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

PACKAGES OFFERED AS LOW AS $25 PER SESSION

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

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

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

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

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

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

Drowning is the second leading cause of accidental death of children ages 1-14. About ten people die from unintentional drowning every day, and of these, two are children under the age of 14, according to the Centers for Disease Control. Research shows that if a child doesnâ&#x20AC;&#x2122;t learn to swim before the 3rd grade, they likely never will. Early swimming lessons are critical. 22 F R E E D O M I N S I D E R

SUMMER 2018

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

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

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

Fees:

Monday thru Thursday

Monday and Wednesday

Tuesday and Thursday

$70 / 7 lessons

A. 6/11 -6/21 (8 lessons)

$80 / 8 lessons

B. 6/25-7/5 (7 lessons) No Lessons 7/4

A. 6/6 – 7/2 (8 lessons)

A. 6/7 – 7/3 (8 lessons)

B. 7/16 – 8/15 (10 lessons)

B. 7/17 – 8/16 (10 lessons)

$90 / 9 lessons

C. 7/9-7/19 (8 lessons)

$100 / 10 lessons

D. 7/23 – 8/2 (8 lessons)

Parent & Child 1 Ages: 6 months–2yrs Class length: 30 min Caregiver participation required. Parents & children learn together to increase a child’s comfort level in the water and build a strong foundation of swimming readiness skills.

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

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.

Saturday

Sunday

A. 6/23 – 8/18 (9 lessons)

A. 6/24 – 8/19 (9 lessons)

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

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

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

5-5:30pm

5:45-6:15pm

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

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

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

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

6:30-7pm

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

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

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

$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!

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

Saturday

Sunday

A. 6/23 – 8/18 (9 lessons)

A. 6/24 – 8/19 (9 lessons)

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

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

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

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

Fees:

Monday thru Thursday

Monday and Wednesday

Tuesday and Thursday

$70 / 7 lessons

A. 6/11 -6/21 (8 lessons)

$80 / 8 lessons

B. 6/25-7/5 (7 lessons) No Lessons 7/4

A. 6/6 – 7/2 (8 lessons)

A. 6/7 – 7/3 (8 lessons)

B. 7/16 – 8/15 (10 lessons)

B. 7/17 – 8/16 (10 lessons)

$90 / 9 lessons

C. 7/9-7/19 (8 lessons)

$100 / 10 lessons

D. 7/23 – 8/2 (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.

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

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

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

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.

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 11:30a–12:10pm

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.

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

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

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

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

11:30a-12:10pm

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.

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

SUMMER 2018

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

Saturday

Sunday

A. 6/23 – 8/18 (9 lessons)

A. 6/24 – 8/19 (9 lessons)

Fees:

Monday thru Thursday

Monday and Wednesday

Tuesday and Thursday

$70 / 7 lessons

A. 6/11 -6/21 (8 lessons)

$80 / 8 lessons

B. 6/25-7/5 (7 lessons) No Lessons 7/4

A. 6/6 – 7/2 (8 lessons)

A. 6/7 – 7/3 (8 lessons)

B. 7/16 – 8/15 (10 lessons)

B. 7/17 – 8/16 (10 lessons)

8-8:40pm

Not Offered In Summer On T/Th

8:30-9:10am

Not Offered In Summer On T/Th

8:30-9:10am

$90 / 9 lessons

C. 7/9-7/19 (8 lessons)

$100 / 10 lessons

D. 7/23 – 8/2 (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

8-8:40am

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

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!

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

Online Registration

Now Available for Swim Lessons!

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

Individual and Small Group Instruction (Ages 4 and up) 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 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 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. 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: Sunday Monday Tuesday Wednesday Thursday 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 *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.

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

SUMMER 2018

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)

American Red Cross Lifeguard Instructor Certification – LGI (Ages 17 and Up)

This course covers the fundamental skills required to become a certified American Red Cross Lifeguard. Students must pass a prerequisite swimming test on first day of the course in order to continue class and must be 15 years old by the last day of the class to become certified. Certification does not guarantee employment at our facility. However, seasonally there are openings for lifeguard positions at the Freedom Aquatic & Fitness Center. Participant must be able to attend all class dates and times.

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

Cost is $250.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. June 2, 3, 9, 10 Times: 9am–5pm all 4 days

Cost is $300.00 **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. June 2, 3, 9 Times: 10am–6pm all 3 days

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

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

A WEIGHT-LOSS CHALLENGE

•

LIFETIME COMMITMENT

COMING IN SEPTEMBER 2018 12 WEEKS • MOVEMENT/NUTRITION/MINDSET

Kettlebell Conditioning Why do it? • Kettlebell training will increase your strength, stamina, power and flexibility all while melting fat off your body. • Kettlebell Training Builds a Strong increases core strength by 70%

Core KB training

• It Is a Low Impact Cardiovascular Workout Get a full workout in less time KB training combines conditioning and strength in one session •

2x a week for 4 weeks Mon./Wed. 6-7pm Tues./Thur. 9-10am

Lose fat Cost: $160 for course/ $25 per class Fitness Level: Some level of conditioning, but no kettlebell experience required

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

SUMMER 2018

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

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

Check November 6 - December 15 Benefits to Youwww.freedom-center.com for dates and information 1:30 - 2:30 pm Walk With Ease will help you: • Motivate yourself to get in great shape • Walk safely and comfortably • Improve your flexibility, strength and stamina Group Exercise classes provide a fun and social way of meeting• your fitnesspain goals.and Fromfeel traditional Reduce great cardio, muscle conditioning, cycling,are water, dance, toeach. Yoga and Pilates, you • Classes one-hour Three have everything you need to stay active! All instructors are times per week for six weeks. trained and nationally certified in their formats of teaching.

Active Aging!

Monday - Wednesday - Friday

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

Classes specifically for the active aging community include: www.freedom-center.com SMART Yoga, SMART Moves, SMART Stretch, Gentle Yoga • 703-993-8500 and Warm Water Aqua.

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

Technogym At Home

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

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

— Jeff

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

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

SmartKey

Place SmartKey here to track:

The Exercise The Machine Number of Reps Completed Workload Used

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

SUMMER 2018

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

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

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

Group Sessions

CUSTOMIZED CERTIFIED INSTRUCTORS

FREEDOM AQUATIC & FITNESS CENTER

Fees Individual Programs 1 Hour 4 Hours 8 Hours 12 Hours

CUSTOMIZED

Member

Non-Member

$60 $228 $440 $600

$65 $248 $480 $660

Individual 30-Minute Session Member

Non-Member

$35

$40

Individual 30-Minute Packages Member

Non-Member

$240 $464 $636

$260 $504 $696

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

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

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

Small Group - 2-3 people

Athletic Team Training Training is available for sport specific skills such as speed, agility, strength and power. Teams are set with a trainer with specific expertise in Strength and Conditioning. Fee: $15.00 per member, per session *A minimum of participants are required for each session or may be subject to cancellation.

Schedule:

Call 703-993-8532

Cancellation Policy:

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

COMMUNITY

FUN

Training

WELLNESS

CONVENIENT

Personal

FREEDOM

FITNESS

1 Hour 4 Hours 8 Hours 12 Hours

Member

Non-Member

$90 $340 $640 $840

$100 $360 $680 $900

Small Group 30-Minute Session Member/Non-Member

$55

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

Member

Non-Member

$360 $640 $816

$380 $680 $866

Large Group Training - 4-8 people Member

Non-Member

$25

$30

(per person)

Large Group Sessions - 4-8 people Member

8 (1) Hour Sessions $200

(per person)

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

Non-Member

$240

(per person)

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

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

r e m m Su Camp

fitness sports education arts

18 0 2

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