Empowering Women Through Jiu Jitsu

Women's Jiu Jitsu

A supportive community for women of all ages and experience levels — whether you've trained for years or have never set foot on a mat. Come exactly as you are.

Your First Class Is Free View Schedule
Three women in their gis with white belts smiling after class at Flow BJJ in Rockland, Maine
Why we're here

Every Story Is Honored Here.

Every story, every reason for stepping on the mat is honored and valued here. We work hard, we laugh a lot, and the progress shows every week. This program helps women discover just how strong, capable, and powerful they really are — transforming us not only physically, but mentally and emotionally.

Coach Sandy started teaching women's Jiu Jitsu before she felt ready — and turned it into a real community. Supportive, fun, and a little savage in the best way.

Get Started Follow @flowbjjladies
Why train

3 Reasons Women Should Try Jiu-Jitsu

Women practicing self-defense technique

Real-World Confidence

Learn practical self-defense built on leverage and technique — not size or strength. You'll learn to stay calm under pressure and walk away knowing you're capable of far more than you ever thought.

Women's training community at Flow BJJ

A Supportive Community

Train alongside women who encourage you, challenge you, and lift each other up. The friendships forged on these mats are real — and they last well beyond class.

Full-body Jiu Jitsu workout

An Unmatched Workout

Strength, mobility, cardio, and a sharper mind — all at once. It's a full-body workout that's challenging, rewarding, and never, ever boring.

The details

Train With Us

A dedicated Women's program, twice a week — Gi & No-Gi, all ages and all levels. It's never too late to start.

Mondays · 4:00 PM

Gi · all ages & levels welcome.

Wednesdays · 5:45 PM

Women's Only · Gi & No-Gi · all levels.

Women's Jiu Jitsu

$59/mo

Coach: Sandra "Sandy" Martz · Brown Belt.

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From the mats

"We're so lucky to have you as a coach."

— Flow BJJ member

On the mats

Women's in Action

Women drilling and rolling together during women's Jiu Jitsu class at Flow BJJCoach Sandy teaching technique to women seated in a circle at Flow BJJFlow BJJ women's class group photo in Rockland, Maine Women of all ages with Coach Sandy after women's Jiu Jitsu class at Flow BJJWomen lined up on the mats during women's class at Flow BJJThree women in their gis with white belts smiling after class at Flow BJJ

Come Train With Us

Your first class is always free. Grab a friend or come solo — we'll take care of the rest.

Your First Class Is Free Text Coach Sandy: 207-975-0232
First Class Free Schedule