Nate Sagez Nate Sagez

Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine. ― Roy T. Bennett

Warm Up:  7 Min AMRAP 

  • 200m Row 

  • 20 Banded Good Mornings 

  • 15 Band Pull Aparts 

  • 10 Glute Bridge


Performance:  “3 bars of death”
Warm Up to weight for you

10-9-8-7-6-5-4-3-2-1 Reps,
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
*scale back as needed should be able to do 10 Unbroken 


Fitness: 3 x 10 

  • Weighted Glute Bridge (back on bench) 

  • Low Rows 

  • V-UP or tuck up 


2 Rounds: 2:00 Stations 
*no rest between stations 
2:00 Rest b/t Rounds 

Station 1: 

  • 1:00 Max Ball Slam 

  • 1:00 Max Sit Up 


Station 2: 

  • 1:00 Max wall ball 

  • 1:00 Max Russian Twist 


Station 3: 

  • 1:00 DB Snatch  

  • 1:00 Flutters 


Station 4: 

  • 1:00 Knee to Elbow 

  • 1:00 Farmers Carry 


Station 5: 
2:00 Recovery Pedal on Bike (40-60rpm)

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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