Nate Sagez Nate Sagez

The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. – Michaelangelo

Warm Up: Down and Backs or 400m
:60 Jump Rope 
50 Plank Shoulder Taps 
40 Flutters
30 R Twist
:20 Hollow
10 Pike Press or Push Ups

Performance: 
Row 500m-400m-300m-200m-100m
Strict Press 10-8-6-4-2

Then Three Attempts to find a 1rm Press
Score 1rm Press

5x :60 work :60 Rest
Max Effort (heavY)
*Goal is 150


Fitness: 3 Rounds:
200m Jog
10 Db Push Press
10 Low Row or Lat Pull down 

1 Round 
3:00 Stations 
1:00 Rest b/t Stations


Station 1
EMOM: 20 Air Squats


Station 2
EMOM: 20 Sit Ups


Station 3
EMOM: 20 Ball Slam 

Station 4
EMOM: 10 Cals On Rower
*scale reps to something that can be accomplished in the minute 

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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