Nate Sagez Nate Sagez

Everything you’ve ever wanted is on the other side of fear. — George Addair

Warm Up: EMOM: 

  1. Down and Backs 

  2. Jump Rope 

  3. Palio Chair 

  4. High Box Step Up 

  5. Band Pull Aparts 


Performance:Strength: EMOM x 10 
3 Front Squats (moderate heavy) 
*build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Fitness: 4 sets 

  • 5 Db Front Squat (building in weight, last set go for broke) 

  • 7 Lateral overs 

  • 10 Bench Dips 

Performance/ Fitness 
4 Rounds for time 

  • 200m Row 

  • 20 Med Ball Front Squats 

  • 15 Tuck ups 

  • 10/8 Cal Bike 

  • 1 Prowler Down and back 


Core Cashout: 3 sets: 
7 Second levels 
10 GHD or Elevated sit ups 

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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