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Four members riding the assault bikes in front of the studio windows at Flow Strength Maine
Coached Group Classes

Stronger Together.

Group fitness here doesn’t mean everyone does the identical workout. 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.

Every class is coached live — by Coach Sandy Martz or Katie McMorrow. Small groups mean your coach sees your form, adjusts your weight, and knows your name.

  • Coached, not just programmed — live cues and corrections every session
  • All fitness levels welcome, from first-timers to seasoned athletes
  • Structured weekly programming built around strength, conditioning & mobility
  • A steady group of regulars who show up for each other, not just the workout
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Class Times

Six Mornings a Week.

Three start times Monday through Friday, plus a Saturday morning class — six mornings a week. Choose the one that fits your week and let it become a habit.

Three Classes Daily

5AM • 6AM • 7AM
Monday through Friday
7:30AM Saturday

Small Groups

Small class sizes mean real coaching — technique refined in the moment, not just supervised.

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Inside a Class

Every Day Looks a Little Different.

Strength, HIIT, conditioning, mobility, core. The focus changes day to day; the coaching doesn’t. Every movement gets scaled to where you are, so the same class serves your first week and your five-hundredth.

You don’t need experience. You do need to show up ready to work — that part is on you.

  • Coach Sandy Martz coaching a client through a dumbbell movement, both laughing
  • a member holding a plank beside a loaded barbell
  • a member driving the weighted sled toward the camera
  • a loaded barbell resting on the gym floor
  • a member doing a band-assisted pull-up while a coach watches
  • two members talking beside the rowers and bikes
  • a member holding a straddle handstand on the gym floor
  • Sandy Martz with two training partners and their medals after the TD Beach to Beacon 10K
Pricing

Membership & Rates.

Group Fitness
$149

per month

Unlimited coached group classes, six mornings a week.

Personal Training
Inquire

based on availability

Currently fully booked — inquiries welcome for fall openings.

Initial Assessment
$125

one-time

InBody scan, fitness assessment workout, and goal setting.

The initial assessment is the first step for personal training. It is not required to join group classes.

a tablet showing the Flow Strength member app
Member Perk

Flow Strength App.

Members get access to the Flow Strength app — your own workout folder, a running log of your working weights and personal records, and an interval timer built for the way we train. What happens in the room doesn’t disappear when you leave it.

Get Started

Come Try a Class.

Come try a class with no obligation. Meet Coach Sandy, meet the group, and see if it’s the fit you’re looking for.

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