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 184

6 Rounds:
250m Row
100ft Sled Push*
10 Odd Object Squat Cleans
20 Situps

GDF 183

5 Rounds:
10 Deadlift
8 Hang Power Clean
6 Push Press
4 Burpees Over Bar
20cal Bike (or Row)

GDF 182

6 Rounds:
400m Run
400m Row
100 Double Unders

GDF 181

24 Minute Ladder:
Kettlebell Swings
Wall Balls

GDF 180

600m Row
15 Single Arm Kettlebell Push Press L
15 Situps
15 Single Arm Kettlebell Push Press R
15 Situps
400m Row
200m Row


Venice Beach, CA

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