Upcoming Events
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! 👊
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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.