Nate Sagez Nate Sagez

“Either you run the day or the day runs you.” –Jim Rohn

Warm Up:  EMOM:  

  1. 200m

  2. 10/8 Cal Bike 

  3. Jump Rope 

  4. PVC Pass Thru 

  5. Band Pull Aparts 


Performance: Push Press 3,3,3,3,3 

Performance: 2 Rounds
2:00 Stations
*No rest b/t stations
*2:00 Min Rest between rounds 


Station 1
20 KB swing 
Into…
Max Wall Balls

Station 2
Row 250m/200m 

Station 3
20 Wall Balls
Into…
Max KB Swings

Station 4 
Row 250m/200m  


Fitness: 4 Rounds For Quality 

  • 6/6 Single Arm DB Bent Over Rows or Chainsaw

  • 6/6 Single Arm Standing Arnold Presses


EVERY 2:00, FOR 7 SETS

  • 15 Jumping Air Squats or Air Squats 

  • 8 Push Ups

  • 15 Ball Slams/ Kb Swing (alternate) 

Cashout: 2 sets 

  • 10 Reverse Crunch 

  • :20 Hollow 

  • :30 plank (add weight if possible)

  • 40 flutters 

  • :50 KB Front Rack carry or Med Ball

Read More

  • “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