Nate Sagez Nate Sagez

Warm Up: 
EMOM x 5: 
1) 10/8 Calorie
2) Band Pull aparts 
3) PVC Pass Thru and press 
4) Inch Worm 
5) Walking Lunge 

Performance: 
Find 1RM Weighted Pull up 

then..

Max Reps 
Strict Pull Up 



Fitness: 2-3 sets for 10-12 reps each

  • Front Delt Raise 

  • Lat Pull down 

  • Med Ball Sit up 

  • 1 Prowler push 

    Performance/Fitness
    Four rounds for max reps of:
    2 minutes of Rowing (for calories)
    Rest 30 seconds
    90 seconds of Jump Rope
    Rest 30 seconds
    60 seconds of Push-Ups
    Rest 30 seconds
    30 seconds of Toes to Bar
    Rest 90 seconds

Scale: Jump rope = short box step up; Push ups = DB incline bench; Toes to bar = knee to elbow

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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