For Zimmerman

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. 

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFJustified Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Wall Climbs (5-7 reps)
  4. Hollow Body Rocks
  5. Burpees
  6. Ring Dips


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  • Stretch: Hamstring


Shoulder Press

Skills & Technique: (Click below for links to more info)


11 Chest-to-Bar Pull-ups
2 Deadlifts 315/220 lbs
10 Handstand Push-ups
25 Minute AMRAP