Nate Sagez Nate Sagez

Warm Up: 

EMOM x 5 

1) 225/175m Row 

2) Farmer Carry 

3) Arm Circle (small keeping palms up) 

4) Jump Rope 

5) Prowler Down and Back 

3 sets: 8-6-4-2 Strict Press 
*first set light; build each set to moderate load

2 Rounds: 2:00 Minute stations 
*No rest b/t stations 
2:00 rest b/t rounds 

Station 1 
Max Wall Ball 

Station 2
1:00 Push Ups
1:00 Plank 

Station 3 
Max Db Snatch 

Station 4
Cal Bike (50-60RPM) (40-50rpm)
*find a pace you can maintain

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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