Nate Sagez Nate Sagez

Warm Up: EMOM 6: 

  1. Down and Backs or 200m

  2. Jump Rope 

  3. Prowler Push 

  4. Plank Taps 

  5. Wall Sit

Performance: prep to squat 
Back Squat 15-12-9-6
*Add weight as you work down in reps

Complete in between sets

  • 20 Hollow Rocks

  • 6 Box Jumps


5 rounds 

  • 14 American Swings

  • 7 Burpee Clap Push Up 

  • Max Strict Pull Ups
    :60 Rest 


Fitness: 
4 Rounds: 

  • 7 Db Squats 

  • 10 Ring Row 

  • 12 Tuck Ups


Workout --- 3 Rounds 1:00 Stations
*:20 transition b/t Stations / 1:00 rest b/t Rounds

Station1: Max Step-ups

Station2: Max MB Push Press

Station3: Max Cal Row

Station4: Max MB Sit ups

Station 5: Walking Lunge

Cashout: 100 crunches 

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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