Officially launched in January of ’19, but a work in progress since February of ’15.

I’m a full time working Dad, so I get it-you REALLY might not have the time to go to a gym-but you want to stay in shape. You might want to build out a garage or home gym, but have no idea where to start. Hopefully, this little project of mine might help out!

Free workouts, free advice, free stories. Totally free. Like, for real. Forever. This isn’t a retirement plan for me, just an opportunity to help.

You’re welcome to browse the site, copy, paste, share, and judge. Leave a piece of your mind on the way out, and be fitter than yesterday

GDF 119

5 Rounds:
25 Kettlebell Swings
300m Run
200ft Farmer Carry

GDF 118

Bench Press
Strict Pullups
100ft Shuttle Run (Only After Pullups)

GDF 117

3 Rounds:
15 Power Cleans
30 Air Squats
45 Double Unders

GDF 116

1000m Row
30 Push Press
15 Burpee Box Jumps
20 Push Press
10 Burpee Box Jumps
10 Push Press
5 Burpee Box Jumps
1000m Row

GDF 115

5 Rounds:
8 Left Hand Dumbbell Snatch
50 Double Unders
8 Right Hand Dumbbell Snatch


Venice Beach, CA

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