Nate Sagez Nate Sagez

Warm Up: 400m 
3 Min Cardio:  Jump Rope/ Bike/ Step Up/ Bench Dips 

2 x 12: 
Front Delt Raise
Db Bent Row 


Performance: 
Power Clean: 3,3,3,3,3+

2 Rounds
3:00 Stations
NO Rest b/t Stations
1:00 Rest b/t Rounds


Station 1
20/15 Cals on Rower
Into… Max Burpees


Station 2
20/15 Cals on Bike
Into… Max Double Unders or Jump Rope 


Station 3
20/15 Cals on Rower
into...Run 200m


Fitness: 
5 Rounds
10 KB Sumo Deadlifts (Blue/Yellow)
15 Wall Balls

Rest: 2:00

5 Rounds
10 Single Arm Front Rack Lunge
5 Ring Row 

Rest 2:00

5 Rounds
10 DB Snatch
5 Burpee

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  • “Not only will they help you obtain your fitness goals, but it will introduce you to a new you that you will love as well as introduce you to many new faces who you will start calling your “gym family.” I love the positive atmosphere that it has, as well as the extra push I sometimes need!"

    Hannah Beth

  • “I just joined and have only been four days and absolutely love it! Never have I been pushed this far and I can feel myself becoming addicted! I love how you can just stop in and a staff member is waiting and ready to help you. I’m ready to be the strongest I’ve ever been."

    Cassi Kuehnel

  • “I started about a month ago, it was a way for me and my best friend to get together and get in shape! I started seeing results immediately. I’m feeling stronger and I know I’m improving ( at the beginning I could only do one V-Up, now I’m knocking them out!) I love going knowing that I will be challenged and pushed to do my best."

    Hannah Heitzig Hutchinson

  • “The effects of being a member are far-reaching. After being a member for two years, I can say that the gym is much more than a place to fit in a workout. It’s a place to get motivated to change your body and how you think about fitness as a whole."

    Trish Stelbrink

  • “I never thought I would join any gym, especially one with boot camps, now I can’t imagine life without it. I look forward to my workouts now. The gym’s have wonderful and caring staff who push you to do your best. Truly enjoy my new workout family and friends!"

    Peggy Hagen

  • “It doesn’t matter what physical condition you’re in, Nate will set goals you can obtain and have you feeling better after your 1st workout."

    Chance Webb