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 328

600m Run
50 Wall Balls
40 GHD Situps (or 80 Regular)
30 Bar Facing Burpees
20 Power Cleans (Heavy)
100Calorie Bike (or Row)
20 PC
30 BFB
40 SU (or 80)
50 WB
600m Run

GDF 327

Ball Slams
Alt. Dumbbell Snatches

GDF 326

150m Run
3 Overhead Squats/3 Pullups
150m Run
6 OHS/6 PU
150m Run
9 OHS/9 PU
300m Run
12 OHS/12 PU
300m Run
15 OHS/15 PU
300m Run
18 OHS/18 PU
300m Run
21 OHS/21 PU
450m Run

GDF 325

Hang Power Clean and Jerks
Front Squat
200m Run Between Sets

GDF 324

5000m Row
150 Wall Balls
3000m Row
75 Wall Balls
1000m Row
30 Wall Balls


Venice Beach, CA

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