Flow Fitness and Performance

Fundamentals > Fancy

You hear a lot about “sport-specific” training… but the truth is, most athletes don’t need more complexity — they need more consistency.

80–90% of real progress comes from mastering the basics.
Especially at the youth and high school levels.

Move well.
Get stronger.
Stay consistent.

That’s how you separate yourself.

Keep it simple.
Outwork everyone.

ConsistencyWins

Congrats Gracie!!! Well deserved. We’re so proud of your work paying off!!

Girls' Swimmer of the Year: Sherando's Gracie Sims Several years ago, when Sherando swimmer Gracie Sims’ club coach gave her the nickname “Trouble,” it wasn’t really meant to stick; Sims, after all, doesn’t get into trouble.

Coaches! Summer is where athletes are built. Speed. Strength. Confidence. We can come to you!

📍Wi******er, VA
📍Berkeley County, WV
📍Jefferson County, WV
Our summer schedule is filling up.
DM
Call 540-450-8075

Introducing Brad, owner and trainer at Flow Fitness and Performance!

Brad was born and raised in Warrenton VA. His high school athletics focus was in wrestling and lacrosse. After graduating high school he attended Shenandoah University earning a Bachelor's in Kinesiology,  a Masters of Science in Athletic Training and a Doctor of Physical Therapy degree.  He has lived in Frederick County VA since finishing school.

Despite his professional career start in the rehabilitation field as a physical therapist and athletic trainer, he has always found his interest in fitness and performance.  He was introduced to the combination of sports performance and sports medicine during clinical rotations with the company EXOS working with athletes preparing for the NFL draft, post season NFL training and military personnel on their way to return to duty.  Since then he has gained over 9 years of experience with people of all walks of life working on their recovery, regaining their fitness, and helping them to achieve their exercise and performance goals. 

Outside of the gym Brad enjoys a variety of outdoor activities including running, hiking, backpacking, mountaineering, bouldering and kayaking.  He has remained an avid grappler and holds a blackbelt in Brazilian Jiu Jitsu.  He also spends his free time with friends and family, woodworking, and hunting.

Larry is an Owner of Flow Fitness and Performance and a Performance Coach and Licensed Physical Therapy Assistant with over 13 years of experience in strength and conditioning and rehabilitation. Larry specializes in bridging the gap between rehab and performance, helping clients move better, get stronger, and return to high-level activity safely and efficiently.

Larry holds a Bachelor’s degree in Fitness and Exercise Science from Shepherd University and an Associate’s degree in Applied Science to become a Physical Therapy Assistant from Blue Ridge Community College. His professional certifications include Blood Flow Restriction (BFR), Graston Technique, and Functional Movement Screen (FMS).

Outside of coaching and rehab, Larry is an outdoor enthusiast who enjoys training, hunting, fishing, and Brazilian Jiu Jitsu. His passion lies in long-term athlete development, injury prevention, and performance-driven rehabilitation.

Meet Nate Sowers!

Nate is an owner/trainer at Flow Fitness and Performance. He holds a Bachelor of Science degree in Exercise Physiology from West Virginia University’s School of Medicine.

Nate grew up in Martinsburg, WV. He was a three sport athlete in high school and later accepted an athletic scholarship to play football at WVU. Following his playing career, he transitioned into the personal training field, where he has spent the last 15 years training full-time.

Throughout his career, Nate has coached athletes from youth to professional levels, while also helping adults of all ages improve performance, health, and longevity. His training philosophy focuses on movement quality, durability, and long-term results.

Outside of the gym, Nate enjoys hunting, fishing, hiking, and watching sports. He is married to Seneca Sowers, and together they have two children, Ada and Tate.

We will be closed tomorrow Monday 1/26/26 due to weather. Check your email and our social media for further updates. Stay safe!

Check out or upcoming Holiday schedule over the next couple of weeks. Please reach out with questions. We hope that all get a chance to enjoy time with family and friends.

12/24: OPEN 6AM - 10AM
12/25: CLOSED
12/26: CLOSED
12/29: OPEN NORMAL HOURS
12/30: OPEN NORMAL HOURS
12/31: OPEN 6AM - 10AM
1/1: CLOSED
1/2: OPEN NORMAL HOURS

Just a reminder on our Thanksgiving hours this week.

We are open 6am to 11am Wed 11/26 and then closed Thursday and Friday (11/27 and 11/28) to celebrate Thanksgiving. Normal hours resume Monday 12/1.

Enjoy time with family and friends and we look forward to seeing you back in the gym after the holiday!

Flow gear is officially available!

The link to the store is in our bio or copy and paste this to your browser
https://flow2025.itemorder.com/

Store closes on November 15th so act fast! If you’re thinking about buying items for a Christmas gift, all orders will be in before Christmas.

https://flow2025.itemorder.com/
Click the link above and start shopping now!
Store closes at midnight on November 15th. Act now!

If you’re buying a gift, all orders will be in before Christmas.