Winter 2020 Insider by Freedom Aquatic & Fitness Center

Winter 2020 Your Community Destination for Lifelong Health and Wellness, Fitness, Recreation and Athletics

# Everything is just a click away!

www.freedom-center.com

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

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

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

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

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

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

FREEDOM INSIDER

WINTER 2020

inside Insider

Daily Admission Rates See back cover

Membership PAGES 4-5

Birthday Parties at Freedom

2020 Results

Youth Programs

Back Cover

PAGE 6 PAGE 7

Gymnastics PAGE 8-9

Sports

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

Dance

PAGE 13

Home School PAGE 14

School Year Camps PAGE 15

Little Hands Music PAGE 16

Family Swim Night PAGE 17

Art and Education PAGE 18

Preschool PAGE 20

Abrakadoodle PAGE 21

Group Exercise

See page 19

PAGES 22-24

Adult Athletics PAGE 25

InBody Testing PAGE 26

The EDGE PAGE 27

Aquatics and Swim Lessons

Learn to swim classes for all ages. PAGES 28-32

Safety Courses PAGE 33

Technogym PAGE 34

Personal Training PAGE 35

Membership Rates www.freedom-center.com • 703-993-8444

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

*Members 16 or 17 in age must have a guardian/parent set up the account.

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 (16-28) Matinee

weekdays before 4:00 p.m.

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

*Members 16 or 17 in age must have a guardian/parent set up the account.

Outdoor Walking/ Running Trail

$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: 703-993-8444 • Fax: 703-993-8478 9100 Freedom Center Boulevard • Manassas, VA 20110 Freedomc@gmu.edu

4 FREEDOM INSIDER

WINTER 2020

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

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

Get the Freedom App!

Adult (16+) Senior (60+) Dependent (3-15) Chaperone Family (2 adults, up to 4 children)

$9.00 $6.00 $6.00 $6.00 $20.00 Best Buy!

Additional Services Kid Kare

6 months to 11 years Fees First Hour: $3.00 1½ hours:

2 hours:

$4.50 $6.00

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

Members may add Kid Kare to annual and 6-month contracts.

Annual 6-Month

$30.00/month ($360/year) $40.00/month ($240/6 months) Kid Kare is for a maximum of two hours per day. Parents must remain on the premises. Kid Kare is nontransferable.

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

Annual $300/year ($25/month)

Racquetball/ Activity Court Rental Fee

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

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

$144.00/year ($12/month) $84.00/6 months ($14/month) $15.00 $5.00

www.freedom-center.com Phone: 703-993-8444 • 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

WINTER 2020 F R E E D O M I N S I D E R

Celebrate your child’s birthday at the Freedom Center! All Star Sport Party

Ages 2 ½ and older - 1 hour activity, 1 hour in gymnasium Whether your child loves to shoot basketballs or throw footballs, the All Star Sports Party is for you! Our party coaches will design a party based on your child’s favorite sports and games! Options include soccer, basketball, flag football, dodge ball, tennis, floor hockey, kickball, volleyball, basketball and more! We always love to add a few awesome relay races, scooters and parachute games to wrap up the party! Cost: $240 for up to 10 children An additional instructor is required for 11+ children

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

Pool party in the winter…

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

yes, please!

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.

Additional party items available (swim passes, extra hour with instructor, etc).

Gymnastics Party

Cost: $240 for up to 10 children An additional instructor is required for 8+ children

Freedom Chefs Cooking Party

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

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!

Please contact us at 703-993-8551 or freedomc@gmu.edu to inquire about our birthday parties! Please note that FAFC parties do not include paper products, decorations, food or beverages in the fee.

Cost: $280 for up to 8 children* *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.

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

6 FREEDOM INSIDER

WINTER 2020

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

Please call 703-993-8510 for more information.

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

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

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

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

www.freedom-center.com

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

Hours of operation: Mon-Fri: 5 a.m.-10 p.m. Sat: 8 a.m.-8 p.m. Sun: 9 a.m.-6 p.m. WINTER 2020 F R E E D O M I N S I D E R

Gymnastics – Level 2 (Ages 3 ½ -13)

Gymnastics

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

Ages 3 ½ - 5 Mon Mon

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

11:30am – 12:25pm

4/$40

11:30am – 12:25pm

5/$50

Ages 6-13

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

Mon Mon

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

6:00pm – 6:55pm

4/$40

6:00pm – 6:55pm

5/$50

Sat Sat

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

11:00am – 11:55am

4/$40

11:00am – 11:55am

4/$40

Ages 3 ½-5

Gymnastics – Level 3 (Ages 6-13)

Mon Mon

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

10:30am – 11:25am

4/$40

10:30am – 11:25am

5/$50

Wed Wed

Jan 15-Feb 12 Feb 26-Mar 25

1:30pm – 2:25pm 1:30pm – 2:25pm

5/$50 5/$50

Wed Wed

Jan 15-Feb 12 Feb 26-Mar 25

5:00pm – 5:55pm 5:00pm – 5:55pm

5/$50 5/$50

Ages 6-13

10:30am – 11:25am 10:30am – 11:25am

5/$50 5/$50

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

4/$40

Jan 16-Feb 13 Feb 27-Mar 26

Mon Mon

7:00pm – 7:55pm

Thu Thu

7:00pm – 7:55pm

5/$50

Sat Sat

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

9:00am –9:55am

4/$40

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

12:00pm – 12:55pm

9:00am –9:55am

Sat Sat

12:00pm – 12:55pm

4/$40

*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 6-9 Mon Mon

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

5:00pm – 5:55pm

4/$40

5:00pm – 5:55pm

5/$50

Wed Wed

Jan 15-Feb 12 Feb 26-Mar 25

6:00pm – 6:55pm 6:00pm – 6:55pm

5/$50 5/$50

Sat Sat

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

10:00am –10:55am

4/$40

10:00am –10:55am

4/$40

7:00pm – 7:55pm 7:00pm – 7:55pm

5/$50 5/$50

Ages 10-13 Wed Wed

Jan 15-Feb 12 Feb 26-Mar 25

8 FREEDOM INSIDER

WINTER 2020

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

Jan 15-Feb 12 Feb 26-Mar 25

12:30pm – 1:25pm 12:30pm – 1:25pm

5/$50 5/$50

Jan 16-Feb 13 Feb 27-Mar 26

9:30am – 10:25am 9:30am – 10:25am

5/$50 5/$50

Sat Sat

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

8:00am –8:55am

4/$40

8:00am –8:55am

4/$40

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

Did you know we offer

Gymnastics Birthday Parties?

For more information contact

freedomc@gmu.edu

WINTER 2020 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

Jan 12-Feb 9 (no class 1/19) Mar 8-Mar 29

9:30am – 10:25am

4/$40

9:30am – 10:25am

4/$40

Jr. Basketball Camp (Ages 5-7)

TWO HOURS OF FUN!

Sun Jan 12-Feb 9 (no class 1/19) 10:30am – 12:25pm 4/$72 Sun Mar 8-Mar 29 10:30am – 12:25pm

4/$72

Saturday Basketball Camp (Ages 8-14) Sat Sat

Jan 11-Feb 8 (no class 1/18) Mar 7-Mar 28

9:00am –12:00pm

4/$90

9:00am –12:00pm

4/$90

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

Indoor Soccer (Ages 6-9) Thu Thu

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

Jan 16-Feb 13 Feb 27-Mar 26

5:00pm – 5:55pm 5:00pm – 5:55pm

5/$50 5/$50

Tiny Tots Soccer (Ages 3-5) Drop off your kiddo for soccer fun and join the 9:30am group exercise class! (membership or daily admission required) Thu Thu

Jan 16-Feb 13 Feb 27-Mar 26

9:20am – 10:20am 9:20am – 10:20am

5/$50 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. 10 F R E E D O M I N S I D E R

WINTER 2020

Tennis

Volleyball

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

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.

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

Ages 5-8 Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

5:00pm – 5:55pm 5:00pm – 5:55pm

5/$50 5/$50

Ages 9-12 Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

6:00pm – 6:55pm 6:00pm – 6:55pm

5/$50 5/$50

7:00pm – 7:55pm 7:00pm – 7:55pm

5/$50 5/$50

Beginner Co-ed Developmental (Ages 8-15) Mon Jan 13-Feb 10 (no class 1/20) Mon Feb 24-Mar 23

6:00pm – 7:15pm

4/$60

6:00pm – 7:15pm

5/$75

Intermediate – Co-ed Developmental (Ages 10-15) * Participants must have previous training or team experience* Wed Jan 15-Feb 12 6:00pm – 7:15pm 5/$75 Wed Feb 26-Mar 25 6:00pm – 7:15pm 5/$75

Ages 13-15 Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

NEW! Indoor Tennis: Intermediate II (Ages 11-15) 75 minute clinic! Program participants will continue to grow their skills through this more advanced session. Participant Requirements: This player is learning ball path judgement, proficient movement and setup, and optimum swing pace needed to return the ball consistently. Swing dynamics can be explained by the player for all beginner hitting techniques based on prior success with beginner lessons. Can sustain a slow pace rally with other players of similar ability. Able to serve 1 of 2 service attempts into match play fairly reliably using the prior learned techniques such as abbreviated or full motion swing paths and is ready to begin competitive match play. Thu Thu

Jan 16-Feb 13 Feb 27-Marc 26

7:00pm – 8:15pm 7:00pm – 8:15pm

5/$75 5/$75

Tae Kwon Do Tae Kwon Do (Ages 4-15) Mr. Rosa is returning this winter! Stay tuned for more information on class times and dates in January! 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.

WINTER 2020 F R E E D O M I N S I D E R

Sports

Looking for courts for

Open Gym Basketball? check our website for a current open gym schedule Free to members; daily admission for non-members

www.freedom-center.com

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. Drop off your kiddo for fun and join the 9:30am group exercise class! (membership or daily admission required) Mon Mon

Jan 13-Feb 10 (no class 1/20) Feb 24-Mar 23

9:20am – 10:20pm

4/$40

9:20am – 10:20pm

5/$50

Drop off your kiddo for fun and join the 10:30am group exercise class! Wed Wed

Jan 15-Feb 12 Feb 26-Mar 25

10:20am – 11:20am 10:20am – 11:20am

5/$50 5/$50

Sun Sun

Jan 12-Feb 9 (no class 1/19) Mar 8-Mar 29

10:30am – 11:25am

4/$40

10:30am – 11:25am

4/$40

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

WINTER 2020

Princess Dance Party (Ages 3-8)

Hip Hop (Ages 9-14)

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!

This class will give step-by step instructions to learning basic, age-appropriate, hip hop dance moves to all the latest music. Each week students will learn basic dance moves to be put together to create a dance routine that can be performed to any hip hop song.

Ages 3-5 Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

5:00pm – 5:55pm 5:00pm – 5:55pm

5/$50 5/$50

6:00pm – 6:55pm 6:00pm – 6:55pm

5/$50 5/$50

Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

7:00pm – 7:55pm 7:00pm – 7:55pm

5/$50 5/$50

Ages 5-8 Tue Tue

Jan 14-Feb 11 Feb 25-Mar 24

WINTER 2020 F R E E D O M I N S I D E R

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

Jan 15-Feb 12 Feb 26-Mar 25

11:30am – 12:25pm 11:30am – 12:25pm

5/$50 5/$50

Fri Fri

Jan 17-Feb 14 Feb 28-Mar 27

11:30am – 12:25pm 11:30am – 12:25pm

5/$50 5/$50

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

NEW! Home School drop in Swim! $3 for swimmers and chaperones. Fridays from 1:00-3:00pm!

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

WINTER 2020

School Year Camps (Ages 5-13) **5 year olds must be in kindergarten** Miss summer camp?! Keep your camper active during school breaks! Whether your camper attends one day or all throughout the spring…each day will be filled with exciting camp activities! Camp will include sports and recreation arts, crafts, swimming and loads of fun. Campers at age 5 must be currently enrolled in full day kindergarten.

cancellation!

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

Mon Jan 20

6:30am – 6:30pm

$55

Mon Jan 27

6:30am – 6:30pm

$55

Mon Feb 17

6:30am – 6:30pm

$55

Mon Mar 30

6:30am – 6:30pm

$55

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

• Jacket

• Tennis shoes

• Bag to hold all belongings

• Swim suit & towel

WINTER 2020 F R E E D O M I N S I D E R

Little Hands Music Sing Me a Story Tuesdays, 1/14 - 3/31 (12 weeks) 10:15 am Toddlers (16 months - 3 with adult) 11:00 am Infants (2 - 18 months with adult) 12:30 pm Preschoolers (3-5 year olds on their own, with family sharing time at the end of each week's class)

From the pages of lovely children's books spring themes of the evening sky (Grandfather Twilight, Twinkle Twinkle, and I See the Moon), cats and mice (Completed Hickory Dickory, Old Grey Cat, and Lucy at the Library), and head-to-toe dancing with some animal friends! (From Head to Toe, Dancing Feet, and Head and Shoulders, Baby!...just to name a few!) We'll enjoy singing, moving and learning the patterns of some great familiar tunes as well as some soon-to-be favorites!

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

See www.littlehands.com for more details.

Beth Frook, Director, Little Hands 703-631-2046 PS - Have you seen our new Shop? Fun instruments and music downloads and CDs!

Play Ball!

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

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

WINTER 2020

Family Valentine Swim Night! Friday, February 14th 6:00-8:00pm $3 per person Celebrate your family and join us for a swim! Unpack your swim suit and your favorite raft to join us for a night of family fun in the pool. The Wibit, slide and diving board will be available while splashing around to our favorite music! **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. Price increases to $5 day of event (if registration space is available).

Celebrate Valentine’s Day with a Family Swim! 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

WINTER 2020 F R E E D O M I N S I D E R

Preschool Prep (Ages 2 ½-3)

Cooking Class- A Simple Supper (Ages 5 ½ - 10)

Mondays/Wednesdays 9:30am-11:30am Session 1 – Jan.6 - Feb 12 (12 classes) Cost $200 Session 2 – Feb 24- April 1 (12 classes) Cost $200

March 4-25

This class is an excellent program to help young children prepare for preschool. In a small classroom setting, children engage in circle time activities, story time, and complete crafts daily. We work on basic preschool readiness skills, such as letter, number, color and shape identification, as well as social skills, like sharing and taking turns. Children must be able to separate from parent. Potty-training not required. Please send your child with a small snack and drink.

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

WINTER 2020

Wednesdays 5:30pm-7:15pm

Cost $80

Each class the children will prepare and enjoy a simple meal. Under careful supervision, children will use a variety of small kitchen appliances and utensils to prepare different recipes each week. Please come with an appetite and a willingness to try something new. Ingredients from all food groups will be used. This may not be a class suitable for children with food restrictions or allergies. Copies of the recipes will be given out at the end of the session.

WINTER 2020 F R E E D O M I N S I D E R

Freedom Center Preschool The Freedom Preschool is a half-day program for children 3 and 4 years old. 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 the 2019-2020 school year is ongoing until space becomes unavailable. New students will not be enrolled for the 2019-2020 school year after Feb. 1, 2020.

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

FALL 2019

Registration for 2020-2021 School Year Registration for current preschool families and Freedom Center Members begins February 3, 2020 and is ongoing until space becomes unavailable. Registration will be taken at the Freedom Center Front Desk or online. Open Registration for the general public begins February 7, 2020 and is ongoing until space becomes unavailable. Registration will be taken at the Freedom Center Front Desk or online.

Mini Doodlers (ages 3-6)

Doodlers Session (ages 6-12)

Saturdays 9:30am-10:30 am 8 weeks: 1-11, 1-25, 2-1, 2-8, 2-22,2-29-3-7,3-14

Saturdays 11:00am-12:00pm 8 weeks: 1-11, 1-25, 2-1, 2-8, 2-22,2-29-3-7,3-14

$145.00

Artists Who Inspire Me!

Kids on Canvas

Creative inspiration happens when preschoolers learn about fabulous artists! Scribble like African American artist Jean- Michel Basquiat, peek through fancy old keyholes, buzz with Italian master Leonardo da Vinci’s bugs, and arrange flower bouquets in the style of French painter Edouard Manet! Don a happy hat with Chinese artist Yue Minjun and explore an array of colors like the masters did on their own painting palettes! Be inspired by these artists and more! Early bird registration discount of 10% if registered by December 15th 2019. For more information call 571-589-8133 or email at emoore@abrakadoodle.com

Create paintings on an art adventure through history. Get your hands messy as you shine light on ancient cave paintings. Make beautifully patterned African art, explode with Pop Art, and create vibrant landscapes and more! Have a paintbrush ready to paint art through the ages! Early bird registration discount of 10% if registered by December 15th 2019. For more information call 571-589-8133 or email at emoore@abrakadoodle.com

Homeschool Winter Session Early bird registration discount of 10% if registered by December 15th 2019.

Doodlers (ages 5-12) Mondays 10:00am-11:00am 8 weeks: 1-13, 1-27, 2-3, 2-10, 2-24, 3-2, 3-9, 3-16 $145 Don’t miss out on our latest session of Abrakadoodle art classes, led by our superbly trained teachers and featuring fresh, exciting visual arts projects that will inspire your child’s imagination. The Abrakadoodle art experience engages children with superior creativity tools, and introduces them to artists, art vocabulary and the styles and techniques while focusing on individual expression. For more information call 571-589-8133 or email 571-589-8133.

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

$99 2 sessions Session 1 FMS testing Session 2 Corrective exercises and written 4 week program.

WHAT’S YOUR MOVEMENT BASELINE? The Functional Movement Screen tests seven fundamental movement patterns that are key to identifying your functional movement quality. The process provides a reliable baseline for actionable and effective steps to improve your performance and recovery.

7 SEVEN MOVEMENTS

CUSTOM PROGRAMS

TRACKABLE PROGRESS

FREE FUNCTIONAL MOVEMENT SCREEN ARTICLE DOWNLOAD http://bit.ly/introtofms

www.FunctionalMovement.com

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

Ask about Aqua Mat classes for Personal Training!

Basic Strength Training for Youth Proper execution and form for basic strength exercises 1 or 2 sessions per week Look for more information in January 2020!

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

WINTER 2020

Group Exercise Class Descriptions Studio BARRE BASICS: Fusion of traditional ballet, pilates l Format: Proportional toning at the barre to a lean physique without added bulk—stronger abs and back muscles, a lifted derrière, flexibility and posture awareness. l Level: All fitness levels BODY LAB: Format: Functional total body strength training with weights, bosus, gliders to create efficient movement in all planes. No cardio. l Level: Moderate to advanced l

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

CORE ETC.: l Format: Core, hip, back & pelvic exercises to stabilize and strengthen mind and body connection. l Level: All fitness levels

MindBody ASHTANGA YOGA: l Format: A traditional series of poses performed in the same order, combining strength, flexibility and stamina. l Level: Yoga base recommended FOUNDATION YOGA: Format: This gentle approach teaches foundation poses, variations, proper alignment, use of breath for movement, props for support, and body support to prevent injury. l Level: Beginners and those who want to improve l

GENTLE STRETCH & RESTORE: Restorative l Format: Slow paced, gentle yoga class to include a few restorative poses throughout class. l Level: All fitness levels GENTLE YOGA: A mind-body form of exercise 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 FLOW Format: Sequenced Pilates movement with a maintained aerobic base with core focus and efficient transitions. Minimal equipment, balls, rings and small bars.

Aqua AQUA+ for ARTHRITIS l Format: Aerobic based training that incorporates gentle but productive range of motion, flexibility and strength exercise through use of equipment designed for easy handling. l Level: All fitness levels AQUA FIT: Shallow pool, low impact strength and cardio incorporating aqua equipment. (Swimming skills not required) l Format: Low impact cardio workout that is easy on the joints. Water Bells and Noodles may be used. l Level: All fitness levels

CORE FIT H.I.I.T.: Format: High intensity based training that focuses on “core first” Various equipment and cardio to keep energy level high. l Level: Moderate to advanced. l

DRILL: Format: Boot Camp format focusing on military based drills of cardio, strength, stamina and mental focus. l Level: Fitness base required - intermediate to advanced l

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

All classes included with Daily Admission or Membership. LESMILLS BODYPUMP™: Total body resistance training Format: 60 minute workout challenging all major muscle groups using the best strength exercises with smart bar system. l Level: All fitness levels l

LESMILLS BODYPUMP™ TECHNIQUE: Format: 30-minute step-by-step to execute proper form and mechanics of the classic Bodypump exercises. l Level: Beginners and those who want to improve technique. l

LET’S DANCE! l Format: 50/50 Fusion of Zumba and other dance genres for a high energy workout. l Level: All Fitness levels

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 REMIX Format: Fusion of Yoga based movement and light weights to tone & sculpt the body l Level: Moderate to advanced l

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

POWER SCULPT: KB POWER l Format: Cardio and weight toning circuits to Format: Kettle Bell training with focus on integrated tone and shred! strength and power. Functional and unilateral l Level: Moderate to advanced fitness level components incorporated. TRANSFORM STEP +: l Level: Moderate to advanced l Format: A leading-edge total body workout LESMILLS BODYCOMBAT™: using the step from Super Trainer Shaun T. Transform your entire body in a high Cardio mixed martial arts l Format: Inspired by martial arts, highly energetic, intensity workout. NOT your old school choreographed to powerful music step class! Finish with ab & glute toning! l Level: Intermediate to advanced l Level: Moderate to advanced l

Level: Moderate to advanced

POWER YOGA: l Format: Fitness based vinyasa style yoga with emphasis on strength and flexibility. This is a 75 minute class. l Level: Yoga base recommended PRECISION PILATES Format: Pilates based movement with light to moderate weights that incorporates toning and muscular endurance through high repetitions. l Level: Moderate to advanced l

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

SMART MOVES: 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: Stretches and movements while sitting in a chair and some standing poses. l Format: 45 minute gentle chair based class designed for active adult age, or those with limited mobility and who are unable to do any floor work. l Level: Beginners and those with limited capabilities

SPIN

VINYASA FLOW YOGA: Unites mind, body and spirit Format: A flowing style linking breath and movement through a creative series of postures, balancing strength and flexibility while cultivating mindfulness through a continuous flow l Level: All fitness levels

CIRCUIT SPIN: l Format: High energy combination of endurance, strength and speed Spin circuits alonng with light weight upper body toning. l Level: All fitness levels

YIN RELAXATION YOGA: Format: Relax and rejuvenate with these longer duration poses as you melt away stress at the end of the day. l Level: All fitness levels

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

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

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

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

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

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

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

AQUALATES: Format: Pilates based movement in the water for toning and core. l Level: All fitness levels l

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

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

CARDIO & CORE: Shallow end of the competition pool (Swimming skills not required) l Format: Aerobic based to maintain steady heart rate for cardiovascular health. Core stabilization and balance worked in l Level: All fitness levels DEEP H2O: Deep end of the Competition pool (Flotation belts are welcome) l Format: Challenging yet self-paced deep water workout that provides strength and flexibility training with cardiovascular training. l 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 Level: All fitness levels WARM WATER FLOW: Format: Yoga movements in warm water for gentle core, balance and flexibility. l Level: All fitness levels l

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

WINTER 2020 F R E E D O M I N S I D E R

#FEELITALL

2020 RESULTS $99.00 package

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

Kazaxe returns on a monthly basis! Starts Jan 2020 More info to come

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

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

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

WINTER 2020

TRXMAX: Small group training -

TRX, Kettle Bells and Rowers all combined in a powerful fast paced format! Register for Classes online at www.freedom-center.com

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

Freedom Aquatic Club (Ages 18 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 Mon, Wed and Fri 6:00 – 11:00 am Tue and Thur 7:00-11:00 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

WINTER 2020 F R E E D O M I N S I D E R

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

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

VOICE GUIDANCE SYSTEM

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

Fee:

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

What does it measure? • • • • •

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

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

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

Inbody Testing Only 1 3 6

Member $20.00 $54.00 $96.00

Non-member $30.00 $81.00 $150.00

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

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

• 1 InBody Test • 4 week written Workout Program

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

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

WINTER 2020

EDGE ON WHEELS 2

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

YOU CHOOSE THE LOCATION • • • • •

Conference/retreat center Community center Gymnasium Cafeteria Outdoor venue

YOU EXPERIENCE

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

• • • • • • •

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

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

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

Call: 703-993-4313 WINTER 2020 F R E E D O M I N S I D E R

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

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

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

WINTER 2020

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 JANUARY - MARCH 2020 LEARN-TO-SWIM CLASSES We teach you and your children how to swim skillfully and safely. In addition to swimming skills, each level includes training in basic water safety. Students must be able to follow and accept directions and be able to take turns in order to participate in group swim lessons. *To register for classes, please stop by the center during operating hours, call 703-993-8513, or register online at: freedom-center.com

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

Friday

Saturday

Sunday

No Friday classes this session

A. 1/11 – 3/14 (8 lessons, no lessons on 2/15, 2/29)

A. 1/12 – 3/15 (8 lessons, no lessons on 2/16, 3/1)

9:30-10:00am

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

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

9:30-10:00am

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

10:10-10:40am

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

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

10:10-10:40am

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

10:50-11:20am

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

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

Monday and Wednesday

Tuesday and Thursday

A. 1/8 – 2/5 (9 lessons) B. 2/12 – 3/11 (9 lessons)

A. 1/9 – 2/6 (9 lessons) B. 2/13 – 3/12 (9 lessons)

9:30-10:00am

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

$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!

WINTER 2020 F R E E D O M I N S I D E R

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

Friday

Saturday

Sunday

No Friday classes this session

A. 1/11 – 3/14 (8 lessons, no lessons on 2/15, 2/29)

A. 1/12 – 3/15 (8 lessons, no lessons on 2/16, 3/1)

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

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

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

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

Monday and Wednesday

Tuesday and Thursday

A. 1/8 – 2/5 (9 lessons) B. 2/12 – 3/11 (9 lessons)

A. 1/9 – 2/6 (9 lessons) B. 2/13 – 3/12 (9 lessons)

$90/9 lessons

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Level 5 Ages: 6-17 Class length: 40 min Provides further coordination and refinement for all strokes, introduces surface dives, shallow dives, flip turns. Prerequisites: Able to swim front crawl & elementary backstroke for 25 yards each, and breaststroke & back crawl for 15yards each, and submerge and swim 3-5 body lengths underwater.

1:50-2:30pm

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

11:30-12:10pm

Level 6 Ages: 6-17 Class length: 40 min Refines the strokes so students swim them with ease, efficiency, power and smoothness over great distances. Prerequisites: Able to perform a shallow dive into deep water, swim front crawl & elementary backstroke for 50 yards each, and back crawl & breaststroke for 25 yards each.

1:50-2:30pm

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

11:30-12:10pm

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

WINTER 2020

Friday

Saturday

Sunday

No Friday classes this session

A. 1/11 – 3/14 (8 lessons, no lessons on 2/15, 2/29)

A. 1/12 – 3/15 (8 lessons, no lessons on 2/16, 3/1)

7:15 – 7:55pm

8:30-9:10am

9:15-9:55am

7:15 – 7:55pm

8:30-9:10am

9:15-9:55am

Monday and Wednesday

Tuesday and Thursday

A. 1/8 – 2/5 (9 lessons) B. 2/12 – 3/11 (9 lessons)

A. 1/9 – 2/6 (9 lessons) B. 2/13 – 3/12 (9 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

7:15 – 7:55pm

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.

7:15 – 7:55pm

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

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

Swim Team Prep is offered on Sunday evenings with two different time options, 1:10- 2:00pm or 2:10 – 3:00pm Session: 1/12 – 3/15(8 lessons, no class 2/16, 3/1)

8 lessons/$88

Individual Lessons Private Lessons from 4-5pm follow our M/W and T/TH lesson date ranges. You are available to sign up online or register at the front desk.

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

Home School Swim Ages: 6-13 Class length: 50 min

Home School Swim is available on Tuesdays and Thursdays. You may sign up for one or both days. Offered at both 11:30-12:20 and 12:30-1:20. Sign up accordingly. Session 1: 5 lessons/$55 5 lessons/$55 Session 2: Tuesdays: 2/11 – 3/3 4 lessons/$44 Thursday: 2/13 – 3/5 4 lessons/$44

Open to all skill levels. Participants are grouped according to skill level on the first day of class.

Tuesdays: 1/7 – 2/4 Thursday: 1/9 – 2/6

Individual and Small Group Instruction (Ages 4-Adult)

Specialized Youth or Adult Groups

The Freedom Center offers one-on-one swimming instruction with our certified staff. Available dates and times are based on instructors’ availabilities outside of teaching their group classes. Each session of Individual lessons is exactly the same as the group lessons and are usually set up in groups of 5 to 10 lessons. Please call Josh at 703-993-8511 to see what times are available and to set up your lesson.

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

Fee: $30/30 min. lesson.

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

Four easy ways to register!

•

Download our App

•

Stop by the center during operating hours

•

Call 703-993-8513!

WINTER 2020 F R E E D O M I N S I D E R

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

Weekly Schedule: Sunday Monday Tuesday Wednesday Thursday Friday 7:30-9:30 am 4:45-7:30 am* 4:45-7:30 am* 11:30 am-1 pm 11:30 am-1 pm 11:30 am-1 pm 11:30 am-1 pm

11:30 am-1 pm

*Please note the pool will be in long course set-up, meaning one length of the pool is 50 meters.

For more information, please contact Joshua Cywinski at jcywinsk@gmu.edu or 703-993-8511. Also, be sure to look for monthly updates on practice schedule changes on our website.

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

WINTER 2020

Freedom Aquatic & Fitness Center offers a variety of safety classes which are listed below. Please see our website for any class schedules, cancellations, or additions. American Red Cross Lifeguard (Ages 15 and up) This course covers the fundamental skills required to become a certified American Red Cross Lifeguard. Students must pass a prerequisite swimming test on first day of the course in order to continue class and must be 15 years old by the last day of the class to become certified. Certification does not guarantee employment at our facility. However, seasonally there are openings for lifeguard positions at the Freedom Aquatic & Fitness Center. Participant must be able to attend all class dates and times. Cost is $250.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. January 4th, 5th, 11th, 12th

Times: 9-5 each day

Water Safety Instructor Certification (ages 16 and up) The purpose of the American Red Cross Water Safety Instructor course is to train instructor candidates to teach courses and presentations in the American Red Cross Swimming and Water Safety program by developing their understanding of how to use the course materials, how to conduct training sessions and how to evaluate participantsâ&#x20AC;&#x2122; progress.Â WSI candidates are trained to teach all levels of American Red Cross swimming classes. Candidates must be able to attend the pretest and class dates and times to participate. Cost is $350.00 *There is a $50 cancellation fee if you wish to cancel the class within 2 weeks of the start date. March 7th, 8th, 14th, 15th

Times: 9-6 each day

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

WINTER 2020 F R E E D O M I N S I D E R

Technogym On the Go

At Home

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

— Jeff

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

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

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

SmartKey

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

WINTER 2020

Place SmartKey here to track:

The Exercise The Machine Number of Reps Completed Workload Used

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

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

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

COMMUNITY

FUN

Training

WELLNESS

CONVENIENT

Personal

FREEDOM

FITNESS

CUSTOMIZED CERTIFIED INSTRUCTORS

FREEDOM AQUATIC & FITNESS CENTER

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

Member

Non-Member

$60 $228 $440 $600

$65 $248 $480 $660

CUSTOMIZED

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

Member

Non-Member

$35 $240 $464 $636

$40 $260 $504 $696

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

Member

Non-Member

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

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

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

Member

Non-Member

$25/person $200/person

$30/person $240/person

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

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

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

WINTER 2020 F R E E D O M I N S I D E R

2020 Success!

RESULTS

$99.00 package 2 (1 hour ) sessions with a personal trainer to include:

• 1 Inbody test • Assessment • 4 week written program based on assessment, principles of exercise choice, time & duration. • Weekly communication throughout the 4 week training application.

Did you know?!

Please contact Nicole George ngeorge@gmu.edu to set-up an appointment with a trainer.

• 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

Winter 2020 Insider

Articles inside

Winter 2020