Upcoming Events
Fright Week
Get ready for Fright Week at CrossFit Unlocked, October 26–31! We’re bringing a spooky twist to the workouts all week long. On Friday, October 30, come to class in costume to celebrate Halloween a day early. We can’t wait to see what you wear!
Women's W.O.D. & Wine Wednesday!
Join us at CrossFit Unlocked on Wednesday, November 4, for Women’s WOD & Wine Wednesday!
We’ll kick things off with a women’s only CrossFit workout, then wind down with wine and time to connect. Bring your favorite wine and come ready to move, laugh, and enjoy the evening together!
Show KIND - Workout Fundraiser
ABOUT SHOW KIND
ON SATURDAY, NOVEMBER 14, OUR COMMUNITY WILL COME TOGETHER FOR A SPECIAL WORKOUT WITH A PURPOSE: TO RAISE FUNDS AND AWARENESS FOR SHOW KIND, A NONPROFIT CREATED IN MEMORY OF KNOX DANIEL EBY AND ROOTED IN A SIMPLE BELIEF—HOW YOU TREAT PEOPLE MATTERS.
SHOW KIND’S STORY BEGAN IN JULY 2025, WHEN KNOX’S PARENTS, DANIEL AND TERRA EBY, LEARNED DURING PREGNANCY THAT THEIR SON FACED SIGNIFICANT MEDICAL CHALLENGES. AS DOCTORS TRIED TO PREPARE THEM FOR WHAT KNOX’S LIFE MIGHT LOOK LIKE, ONE COMMENTED THAT HE MAY NEVER PLAY SPORTS. HIS MOM’S RESPONSE WAS SIMPLE: “THAT’S OKAY, HE’LL PROBABLY SHOW LIVESTOCK ANYWAY.”
KNOX WAS BORN ON NOVEMBER 10, 2025. ALTHOUGH HIS TIME ON EARTH WAS SHORT, HIS LIFE LEFT A LASTING IMPACT ON HIS FAMILY AND THE COMMUNITY THAT SURROUNDED THEM WITH EXTRAORDINARY KINDNESS.
FROM THAT EXPERIENCE, SHOW KIND WAS BORN—NOT FROM A DESIRE FOR SYMPATHY, BUT FROM A DESIRE TO SERVE OTHERS AND CONTINUE THE KINDNESS THAT MEANT SO MUCH TO THE EBY FAMILY DURING THEIR MOST DIFFICULT DAYS.
JOIN US FOR AN EPIC WORKOUT, CHANCE TO WIN A RAFFLE GIVEAWAY FROM A LOCAL VENDOR AND AN OPPORTUNITY TO GROW CLOSER TO YOUR COMMUNITY!
SIGN-UP AVAILABLE NOW!
302 Wellness Summit
CFU will be leading a 20-minute workout at this event! Our time slot is 2:30!
The day kicks off with a community 5K and will feature health and wellness vendors, fitness workshops, and talks from experts in the field.
We’re planning a challenging CrossFit workout that uses minimal equipment and is welcoming to anyone new to this style of training. Come give it a try!
Run with Us at The DogFish Dash!
Join CFU members in the annual off-centered 5k held by the one and only Dogfish head! Counts as a Consistency Club session.
Bring a Friend for Free Week
Bring a Friend for FREE Week
📅 August 3 – August 8
Current members can bring a friend to class as many times as they want all week long at no cost to the friend. Workouts will be challenging but beginner friendly, giving a great introduction to CrossFit-style training.
Valid for sign-ups August 3-8 only.
CFU Beach Workout - Point Comfort - Cape Henlopen State Park
Join us for a workout in the sand right next to the ocean! We'll workout for the first hour, then hangout at the beach after! Bring your bathing suit, towel, and plenty of water.
Point Comfort also known as "The Point" has a parking lot and restroom so you won't need to trek too far to get to the meeting spot.
Meeting Spot: search "Point Comfort Parking" or copy and paste these coordinates: 38.793607, -75.090686
Link to Apple Maps: https://maps.apple/p/hMgDh5VAMyambd
Adventure Workout + Beach Hangout @ The State Park - Great Dune
Adventure Workout: Cape Henlopen State Park!
Meeting Location:
38.77540° N, 75.10247° W - "The Great Dune"
Recommended Parking Lot:
38.77661° N, 75.09902° W
We’re taking class out to Cape Henlopen State Park for a fun bodyweight beach partner workout! Prepare to get sandy and sweat!
We're staying to hang out at the beach afterwards, so bring your bathing suit!
Memorial Day Murph + BBQ
Space is limited, sign-up here and pay a drop-in:
Memorial Day just got a whole lot better!
After we complete Murph together, we're firing up a community BBQ to celebrate! Here's what you need to know:
workout starts at 9:00 AM
FOOD: Starting around 10:30 AM, wrapping up close to 12:00 PM. We're getting catered food but feel free to bring your favorite homemade dish to share!
BEER: Thompson Island Brewing is providing the brews because we know how to celebrate in Delaware!
GIVING BACK: We'll be collecting donations for the Wounded Warrior Project. This day is about honoring those who served, and this is one way we can give back as a community.
Who's ready to sweat, eat, and support a great cause with us on Memorial Day?!
What is Murph?!
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 20-lb vest or body armor, wear it.
Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.
Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.
Big Health Event!
Saturday, April 25 is about to be HUGE! 🤩
We're bringing LifeMed, 1st Phorm nutrition, AND Empower U PT & Performance right to the gym, and you're not going to want to miss this.
💪 1st Phorm will be here with supplement tastings - try different protein powders and protein-forward snacks to see what actually works for YOUR routine (no more guessing!)
💉 LifeMed is offering FREE B12 shot clinics - because recovery and energy matter just as much as the workout itself
🔥 Empower U PT & Performance will be teaching you how to bulletproof your back and train hard WITHOUT pain - real strategies you can use in every workout
This is the kind of stuff that takes your training to the next level. Real resources, right here in Georgetown, built around OUR community.
Mark your calendars. See you April 25! 👊
___________
Sign Up Here for the Back Mobility Workshop at 10:30 AM:
26.3 CrossFit Games Open
Finishing the 2026 CrossFit Open season together during the 9:00 AM class! We’ll partner up and complete 26.3.
Workout will be announced from CrossFit HQ on Thursday, March 12th. Watch the announcement LIVE on YouTube!
26.2 CrossFit Games Open
Continuing the 2026 CrossFit Open season together during the 9:00 AM class! We’ll partner up and complete 26.2.
Workout will be announced from CrossFit HQ on Thursday, March 5th. Watch the announcement LIVE on YouTube!
26.1 CrossFit Games Open
Kicking of the 2026 CrossFit Open season together during the 9:00 AM class! We’ll partner up and complete 26.1.
Workout will be announced from CrossFit HQ on Thursday, Feb 26th. Watch the announcement LIVE on YouTube!
Mobility & mimosas
Empower PT & Performance is hosting a workshop to show members techniques to improve Overhead Shoulder Mobility. They're also giving out FREE mimosas to participants!
"Avery" - Memorial Workout
“Avery”
Avery Elizabeth Merritt, born February 27, 2009, passed away in late December 2025 after a long battle with anorexia, a severe and often misunderstood mental health disorder.
She had a love for volleyball and grew her skills while playing for Premier travel teams, Sandsharks beach team and Sussex Technical High School.
She is survived by her parents Russell Merritt and Tina Dombroski, brothers Jackson Merritt and Nathan Young, and grandmother Janice Merritt.
Chelsea, Jason Poore’s daughter, was close friends with Avery. Jason, a member of the CFU community, wrote her workout and requested that we complete it in honor of Avery’s life.
This Saturday we’ll pay respects to Avery and bring awareness to this awful mental health disorder.
Read more here: Cape Gazette
Lift In Honor
Purpose
This event is held in honor of Corporal Matthew Tyler Snook, a member of the Delaware State Police who was killed in the line of duty. Corporal Snook leaves behind a young family, including a 1‑year‑old daughter.
The goal of this event is to bring our community together to show our support in a meaningful way. This is not a commercial competition or promotional fundraiser. It is a community honor event centered on service, unity, and support.
Entry Requirement
Participation requires proof of a direct donation to the official fundraiser established for Corporal Snook’s family.
🔗 Official Fundraiser Link:
https://helpahero.com/campaign/support-corporal-grade-one-snook-s-family-after-his-tragic-loss
No funds are collected or handled by Rehoboth Beach Barbell Club. 100% of donations go directly to the family.