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The Flow Lab Brazilian Jiu-Jitsu
4.5 ★★★★★ 14 Google reviews · BJJ gym in Owatonna, 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
- Kids & youth classes kids and youth BJJ classes — built around discipline, focus, and confidence
- No-gi no-gi grappling classes — training in a rashguard and shorts, with faster scrambles and a natural bridge to MMA
- Competition team a competition team for members who want to test themselves at tournaments
- Today see hours ·
- Website & schedule theflowlabowatonna.com — book classes and see the live schedule
- Phone (507) 200-0191
Hours
| Monday | 5:30–7:30 PM |
| Tuesday | 5:30–8:30 PM |
| Wednesday | 5:30–7:30 PM |
| Thursday | 5:30–8:30 PM |
| Friday | 5:30–7:30 PM |
| Saturday | Closed |
| Sunday | Closed |
The classes they run
“The head coach, Matt, and the other coaches work with the kids to ensure they are learning and progressing.”
“I would highly recommend for any parents with children looking to give them a confidence boosting and self defense skill.”
Other martial arts here
What members say
“Matt is a great coach and will do everything he can to help you in your jiu jitsu journey!”
“If you're looking for a practical, fun, and intense workout in a welcoming and helpful environment, check out the Flow Lab!”
“Great place for starters, everyone there is friendly and willing to help, The instructor Matt is patient, skillful, and always willing to help if you ask.”
“On top of that it gives me peace of mind knowing that my kids are learning how to protect themselves in a fun, stress free, and safe way that improves their self confidence.”
From the reviews
Great facility with lots of mat space! The instructor, Matt, is an extremely knowledgable, patient, and personable guy. He has no issues repeating moves, providing additional details and answering questions. His coaching style is effective for both newcomers and experienced grapplers.
Great place for starters, everyone there is friendly and willing to help, The instructor Matt is patient, skillful, and always willing to help if you ask. Very fun place to go to if you want to learn, even if you are a higher skill level this is a great place to go and roll.
Amazing place for my 2 young kids (5 y.o. girl and 7 y.o. boy) to move their bodies, use their energy in a constructive way, improve their body coordination, and to strengthen their social interactions with other kids.
We've been taking our 9-year old daughter here for a little over 9-months now and she loves it. The head coach, Matt, and the other coaches work with the kids to ensure they are learning and progressing. She's become good friends with the other kids in the class and looks forward to going multiple times each week.
Your first BJJ class at The Flow Lab Brazilian 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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