Nate Sagez Nate Sagez

Warm Up:  Down and Backs 
3 x
:60 Bike/run or Row
6/6 DB Front Rack Step Up
40yd Waiter's Walk (One @ side, one overhead)


3x DB orLandmine Complex 

  • 6/6 SL RDL

  • 6/6 Chainsaw 

  • 6/6 Kneeling Press

  • 6/6 Ground to OH (Db Snatch or Clean and Press) 

Performance:  
Complete 3x10 of each exercise before moving on to the next 
rest :60 between sets

  • -Double DB/Kb Squat

  • - DB Bench Press

  • -Strict Pull Ups *

  • -Box Jump

  • -Strict Press

  • -Chin Ups

  • -Sumo Deadlift 

*Pull Ups/Chin Ups- if 10 is virtually impossible lower reps to 5 or grab a band that allows you to get 10 in 2 sets or fewer

Fitness: 3 Rounds
1:00 stations
:20 Transitionb/t Stations
1:00 Rest b/t Rounds


Station 1
DBL DB Ground to Overhead 

Station 2
Burpee Over DB

Station 3
Box Step Ups

Station 4
Cal Bike

Read More

  • “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