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Flow Jiu-Jitsu
5 ★★★★★ 21 Google reviews · BJJ gym in Winona, Minnesota
Affiliated academy — reviews and the gym's own info point to a recognized BJJ lineage or affiliation (think Gracie Barra, 10th Planet, Renzo Gracie, Alliance, Atos or Checkmat). If lineage matters to you, ask which affiliation the academy belongs to and under whom the head instructor earned their black belt.
Plan your first class
- Free trial or intro class most gyms welcome new members with a free trial or intro class — check their site or give them a call to book your first session
- Beginner-friendly all levels welcome, including total beginners — you don't need to be fit or have any experience to start
- Kids & youth classes kids and youth BJJ classes — built around discipline, focus, and confidence
- Open mat open-mat rolling sessions for members to practice live — always optional and at your own pace
- Competition team a competition team for members who want to test themselves at tournaments
- Today see hours ·
- Website & schedule winonabjj.com — book classes and see the live schedule
- Phone (507) 459-7794
Hours
| Monday | 5–8:30 PM |
| Tuesday | 5:30–8:30 PM |
| Wednesday | 6:30–8:30 PM |
| Thursday | 5:30–8:30 PM |
| Friday | 6:30–8:30 PM |
| Saturday | 10:30 AM–12:30 PM |
| Sunday | Closed |
The classes they run
“As a woman, I feel more empowered and confident in my ability to defend myself.”
“He's knowledgeable and passionate about Jiu Jitsu being an active competitor and constantly studies it.”
“One of the biggest advantages is the number of classes and open mat sessions available each week, morning and evening, all available for a very reasonable monthly fee.”
“Whether just looking to get in shape, learn self defense, or compete, this is a great gym to go to!”
Other martial arts here
What members say
“Noah is the head instructor and a very helpful coach. He's knowledgeable and passionate about Jiu Jitsu being an active competitor and constantly studies it.”
“They are passionate about BJJ, and create a welcoming, safe, and clean environment to share that passion with others.”
“The coaches are extremely knowledgeable and accomplished BJJ practitioners who are also very patient and supportive to everyone who comes in the door.”
“We motivate each other to become better with our techniques and skill, while setting the example that when things get tough, you push through.”
“Noah --the owner -- is knowledge, enthusiastic, and humble, despite he ranks top in the world in competitions.”
“They are passionate about BJJ, and create a welcoming, safe, and clean environment to share that passion with others.”
From the reviews
Noah, Tansy, and Caleb at Flow Jiu-Jitsu are awesome! Noah --the owner -- is knowledge, enthusiastic, and humble, despite he ranks top in the world in competitions. He has a caring personality and takes the time to meet each student where they're at. I've been going for more than a year and love it!
I have been training here over 2 years, and I couldn't recommend it highly enough. The people here are like a family to me. I have learned a lot about Brazilian Jiu Jitsu, and more importantly had a great time doing it. Whether just looking to get in shape, learn self defense, or compete, this is a great gym to go to!
Best jiu jitsu in the city, and for half the price of most other gyms. Every body that trains is welcoming and amazing to spend time with. Noah and Robert love jiu jitsu and it shows in their skill and ability to teach. Amazing experience.
If you're at all on the fence about trying Brazilian jiu jitsu, give this place a chance! The owner and all the members are extremely friendly and more than willing to help people of all experience levels.
New to BJJ? Start at Flow Jiu-Jitsu
Flow Jiu-Jitsu comes up as a beginner-friendly gym, going by their listing and members’ reviews. If you've never rolled or set foot on a mat, that's exactly who a good beginners program is for. A few things worth knowing before your first week. First, you don't need to be fit or flexible to start — you get in shape by training, not before it, and coaches scale the intensity to you. Second, you won't be thrown into hard rolling — reputable gyms build fundamentals (positions, escapes, and basic submissions) for weeks, live rolling eases in gradually, and tapping early keeps every roll safe. Third, all levels really are welcome — ask about a dedicated beginners or fundamentals class time so your first session is alongside others who are also starting out, and leave your ego at the door. Most gyms are happy to let you watch or try a class first, so reach out before you commit.
Your first BJJ class at Flow Jiu-Jitsu
Nervous about walking into a BJJ gym for the first time? Almost everyone is, and good coaches expect beginners to come through the door. Here's what to know. What to expect: a typical first class is a warm-up, then drilling basic positions and escapes with a partner — not hard sparring. Rest whenever you need to; no one will bat an eye. What to wear: athletic wear you can move in (or a gi if you have one); you'll train barefoot on the mats. What to bring: water and a mouthguard if you have one — many gyms lend a loaner gi for a first class, so it's worth asking when you call. As you keep training you'll add your own gi (or a rashguard and shorts for no-gi) and a mouthguard. Live rolling eases in gradually, once your fundamentals are solid. Arrive 10–15 minutes early to sign a waiver and meet the coach. It gets easier fast — most people feel far more at home by their third class.
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