New Year Specials

  • 2nd Month Free for new clients
  • 10% OFF All Supplements until Jan. 8th, 2013
  • 25% OFF BCAA’s for a limited time only
  • 50% OFF Biosignature Modulation until Jan. 31st, 2013
  • Theracane Clearence $30 


Meet our new instructor Heidi Higgins. Heidi is a Professor at UNCW.  She has been an avid CrossFitter for numerous years. She came to CFW in June and has spent over 4 months in Wilmington Strength & Conditioning getting stronger and learning PICP methods. She possesses a Ph.D. in Educational Specialties: Teaching & Learning of Mathematics.  We are very happy to have Heidi on our staff.



Tuesday Jan. 8th

4 Rounds of:
10 One-Arm DB Bench Press       (3,0,X,0)
10 One-Arm DB Row                   (3,0,X,0)
Rest 2 minutes


3 rounds of:
Max Dips
Max Dead Hand Chin Ups
Rest 2 minutes


AMRAP in 10 minutes of:
10 KB Swings (32,24)
10 Box Jumps (24,20)
10 Hand-release Push-ups

11 thoughts on “Welcome Heidi!

  1. Sensei says:

    Oh hey! Right on Heidi! I would have congratulated you if I’d been on the sight earlier. Good job!


    SELF DEFENSE COURSE THIS THURSDAY 7PM!! $40 per person! You won’t be disappointed and it can save your life! Sign up sheet at the front desk and more information hitting this site soon!


    TELL THE LADIES ABOUT THE COURSE WITH YOUR ENDORSEMENT and I will ask those who attend where they heard about it. If they say “instructor so and so” I will HOOK YOU UP! i.e. gift card….$$….something you will be happy to receive!

    By training today! I survive tomorrow!

  2. Mere says:

    I’ve enjoyed working with you on Saturdays Heidi! Never new you were a professor. Which reminds me I have a statistics course this semester, I might be looking for some help in the near future!! 🙂

  3. Heidi says:

    Thank you for the warm welcome and I look forward to working with everyone. Mere, I always found the hardest part of statistics to be knowing which test to use though I’m happy to help, if I can.

Comments are closed.