Nate Sagez Nate Sagez

“Your talent determines what you can do. Your motivation determines how much you’re willing to do. Your attitude determines how well you do it.” —Lou Holtz

Warm Up: 
EMOM: 

  1. 12/9 Cal Bike 

  2. Lateral band Walk 

  3. Air Squat (with band around knees) 

  4. 10 Pushups remainder of minute = plank 

  5. Hollow Rocks or Hold 

Performance:
Warm up to weight needed in workout 

The Seven
 7 Rounds For Time of…

• 7 Handstand Push-Ups
• 7 Thrusters 95/65
• 7 Knees-to-Elbows
• 7 Deadlifts 225/165
• 7 Burpees
• 7 Kettlebell Swings 2/1.5
• 7 Pull-Ups
*30 min. cap, CHOOSE WEIGHT ACCORDINGLY

Fitness: 3 x 10: 
Walking Lunge 
Ring Row or Chainsaw 
Prowler Push down and back 


3 Rounds for reps: 1:00 @ each station 

  1. step ups w/ Curl

  2. sit up

  3. db push press/ Incline Bench 

  4. cal Ski 

  5. rest

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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