Nate Sagez Nate Sagez

“Don’t wait on perfect conditions for success to happen; just go ahead and do something.” –Dan Miller

Warm Up:  200m
3 Min Cardio:  Jump Rope/ Step Up/ Jumping Jack/ Bike 

2 x 15: 
Banded or BB Good morning 
Glute Bridge 


Performance: Deadlift 3-3-3
Deadlift for load: Drop and Reset each rep
*Goal isnt to PR but to feel something heavy in your hand, be conservative


3 Rounds for Quality

  • 15/10 Calorie Bike (Build intensity each round)

  • 10 DB Deadlifts

  • 10 Low Row  

  • 10/10 Banded Trunk Twist


EMOM 10: “ The Grinder” 
1) Prowler Push Down and back 
2) 10 Burpee 


Fitness: 
3 sets: 

  • 5/5 S.L RDL 

  • 7/7 Chainsaw 

  • 10/10 Banded Trunk Twist 


3 Rounds 
1:30 Stations
*:30 Rest b/t Stations


Station 1
Max Distance Row/ Bike 

Station 2
Max DB Floor Press (feet elevated) 
*when arms are done drop db’s and finish with flutters 

Station 3
Max Sit Ups

Station 4
:30 KB Deadlift
1:00 Plank Hold (any variation) 

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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