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 170

Three 7 Minute Rounds:
30 Med Ball Twists (Total)
20 Pushups
10 Power Snatch
40 Double Unders
Rest Remaining Time

GDF 169

5 Rounds:
30 Kettlebell Swings
15 Calorie Row
30 Straight Leg Situps

GDF 168

20 Pullups
400m Run
40 Pullups
500m Run
60 Pullups
600m Run

GDF 167

12 Minute AMRAP:
Max Wall Balls
*Every Minute (including 0:00), perform 5 Deadlifts

GDF 166

5 Rounds:
50ft Handstand Walk (or 100ft Bear Crawl)
20 Alternating Dumbbell Snatch
25ft Handstand Walk (50ft Bear Crawl)
12 Dumbbell Clean and Jerks


Venice Beach, CA

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