Nate Sagez Nate Sagez

Warm Up: 7 Min AMRAP 

  • 200m

  • 100 Jump Rope 

  • :50 Plank  

  • 25/25 R-Twist

  • 12 Air Squat 

  • 10yd Bear Crawl  


Performance:  5 sets Building 
3 strict press, 5 Push Press 

4 rounds for quality and Load
20 Db Snatch 
12 Double KB Front Squat
10 t2b/Evil wheel or GHD sit up

Fitness:  3 sets building 

  • 10 Front Plate raise 

  • 12 Hammer Curl 

  • 15 Tri Ext or Pull down 

2 Rounds
3:00 Stations 
No Rest b/t STations
1:00 Rest b/t Rounds

Station 1
AMRAP 
7 Box Jumps/ Step Ups 
7 Russian KB Swings

Station 2
Run/Row 400m
Max push Ups

Station 3
EMOM 
15 Slam Balls

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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