Nate Sagez Nate Sagez

Warm Up: AMRAP 7 Min 

  • 10 lat Overs 

  • 10 Air Squat 

  • 30 sec palio chair/ Wall-Sit 

  • 30 jump rope 

  • 1 prowler push 


Performance:  5 x 5 Back Squats 
*Build to a heavy 5 
** Hit 5 reps @ that weight EMOM for 5 Min


Fitness:  3 Rounds 

  • 5/5 Step Up With Curl 

  • 10 Bench Dips 

  • 15 Banded Tri Pull downs 

Performance/ Fitness 
Every 4:00 for 16:00 

  • 20 Lunges (in place) 

  • 15 Kb Swing 

  • 10 HR Push Ups 

  • 250/200m Row


Core Accessory: 3 sets: 

  • 10 Hollow Rocks or Tuck ups (slow and under control) 

  • 20 heel taps (over kb or db) 

  • 30 plank shoulder tap 

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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