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 316

5000m Row
Every 90 Seconds, Complete 5-10 Pushups

GDF 315

800m Run
70 Wall Balls
60 Hang Power Cleans
70 Wall Balls
800m Run

GDF 314

3 Rounds:
30 Dumbbell Snatch
20 Box Jumps
30 Foot Handstand Walk (or 90 Foot Bear Crawl)

GDF 313

300 Double Unders
300 Situps
600ft Farmer Carry
-Split The Work However You Want-

GDF 312

5 Rounds:
15 Hang Cleans
15 Burpees Over Bar


Venice Beach, CA

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