Nate Sagez Nate Sagez

Setting goals is the first step into turning the invisible into the visible. – Tony Robbins

Warm Up: 

  • 500m Row 

  • 40 sec Palio Chair/ Wall Sit 

  • 30  sec Hollow hold 


Performance:  20 Min Time CAP 

  • 5 strict pull-ups

  • 10 push-ups

  • 15 squats

  • 10 strict pull-ups

  • 20 push-ups

  • 30 squats

  • 20 strict pull-ups

  • 40 push-ups

  • 60 squats

  • 40 strict pull-ups

  • 80 push-ups

  • 120 squats

*Scale pull ups to kip/ banded or jump 


Fitness:  AMRAP 10: 

  • 5 Ring Row 

  • 10 Push up on bar 

  • 15 Air Squats/ Step Up (alternate each round) 

-rest 2 minutes 

AMRAP 10 Min: 

  • 5 Cal Bike 

  • 10 Alternating Db Snatch 

  • 15 Rope Slam 


Cashout: 3 sets:
7 Second Levels 
15 Sec Side Plank between sets 

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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