Nate Sagez Nate Sagez

Warm Up: Down and Backs or 400m
3 Min Cardio: 
Jump Rope/ Knee To Elbow/ Lat Overs/ Rope Slam 

1 Round: 
20 sec palio Chair 
20 Air Squats (add band around knees)
20 PVC Press and Pass Thru 
Lateral Band Walk 


Performance: Front Squat 
5 x 2
Build to a heavy 2 set and hit 2 reps OTM 


1 Round Every five minutes for 20 Min: 

  • 15/12 Cal Bike

  • :30 OH Plate Hold 

  • 15/12  Cal Row

  • 20 Step Ups (front Rack 30/20) 

  • :30 Pillar/Ring Plank


Fitness: 4 RNFT

  • 5/5 DB Step ups

  • 10 Ring Rows

  • 15 Ball Slams


3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds


Station 1
Max Db Sumo deadlifts

Station 2
Max Db Hang Power Cleans or Hammer Curls (alternate) 

Station 3
Max Body Weight Lunge 

Station 4
Max Distance Meters

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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