The Story Behind Flow Strength.
A closer look at the gym, the coaching philosophy behind it, and what to expect the first time you walk through the door at 4 Cedar St.
Built Around People.
Flow Strength is group fitness where you can still work toward your own goals — train around an injury, chase a specific target, or simply build the habit. The coaching adapts to the person in front of it, so what you get is a workout tailored to where you are, in a group setting.
Sandy built it as a place where a first-timer and a long-time member train side by side, where the coaching stays personal because the class sizes stay small, and where the goal is always the same — get stronger than you were last week, together.
Personal training at Flow Strength is built for one person at a time — your schedule, your history, whatever you’re carrying into the gym that day. Some people come in chasing a number on the bar. Just as many come in because they want to keep carrying their own groceries, get up off the floor without thinking about it, and stay strong enough to keep doing the things they love, for the long haul. That’s not a different kind of training — it’s the same strength training, programmed around what your body needs right now and built to keep working for years, not just weeks. If that sounds like you, one-on-one coaching gives you a program built entirely around your body and your goals, with Sandy adjusting it as you go.
Flow Strength is owned and coached by Sandy Martz, who leads the gym as Owner & Head Coach alongside the rest of the coaching staff. Meet the coaches →
Flow Strength Maine.
Address
4 Cedar St
Rockland, ME 04841
Phone
Class Hours
Mon–Fri: 5AM, 6AM, 7AM
No Saturday classes
What to Expect.
Walking into a new gym is the hardest part. Here’s what happens once you do.
No Experience Necessary
Every class is coached and scaled to where you are — whether it’s your first workout in years or your five-hundredth.
Small, Coached Groups
Every class is coached live, so you’re never lost in the crowd or left to guess at your form.
Come Meet Us First
Reach out before you show up and Coach Sandy will answer your questions personally — no pressure to commit on the spot.
Before You Come In.
The things people ask before their first visit.
Do I need any experience to start?
No — you just need to show up ready to work.
When are classes?
Monday through Friday at 5:00 AM, 6:00 AM and 7:00 AM, plus a Saturday guest class at 7:30 AM.
How long is a class?
50–60 minutes.
What does group membership cost?
$149 a month for unlimited coached group classes, six mornings a week.
Does everyone do the same workout?
No. You can work toward your own goals, train around an injury, or scale a movement to where you are today — so what you get is a session tailored to you, in a group setting.
Who coaches the classes?
Sandy Martz and Katie McMorrow coach every class live. Small groups mean your coach sees your form, adjusts your weight, and knows your name.
How does personal training work?
It starts with a $125 initial assessment — an InBody scan, a fitness assessment workout, and goal setting.
Do I need the initial assessment to join group classes?
No. The assessment is the first step for personal training only; it is not required to join group classes.
What is an InBody scan, and what does it cost?
A body-composition scan that takes about 45 seconds. A single scan is $45; three scans are $75 for Flow Strength members or $99 for non-members.
Where are you located?
4 Cedar St, Rockland, ME 04841.
Is membership month to month?
Yes — membership is month to month.
Is there parking?
Yes. There are a few spots at the gym, and you can also park across the street in the empty lot.
At a Glance.
Classes run six mornings a week. Flow Strength runs Monday through Friday at 5:00 AM, 6:00 AM, and 7:00 AM and lasts 50–60 minutes, with a Saturday guest class at 7:30 AM. Personal training is available by appointment. View the full schedule →
Come Train With Us.
See the schedule, pick a time, or reach out with questions first — Coach Sandy answers every message personally.