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 306

20 Minutes:
1 Mile Run, With The Remaining Time-
12 Pullups
24 Air Squats
36 Situps

GDF 305

20 Minutes:
10 Hang Power Cleans
8 Push Press
12 Deadlifts
6 Burpees Over Bar

GDF 304

5 Rounds:
40 Wall Balls
20 Box Jumps
200 Foot Bear Crawl

GDF 303

EMOM 16:
A) Burpees
B) Dumbbell Snatch
-Pick a number you can do for each within the minute, alternating movements-

GDF 302

3 Rounds:
400m Run
21 Thrusters
15 Pullups


Venice Beach, CA

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