Sign up for Depot's Spring Into Summer Challenge!


Sign up for Depot's Spring Into Summer Challenge!

Hi everyone!

We are excited to announce that we will be hosting a 5-week long fitness and nutrition challenge that kicks off Monday, May 21st!

Depot’s Spring Into Summer Challenge is designed to help improve the way you eat, exercise, and approach your everyday life. Every Challenge participant will be placed on a team led by a Depot coach (your team captain). From there, each participant will start the challenge by doing a body dunk at their local Depot gym to calculate individual body mass, muscle mass %, and body fat %.

You’ll spend 5 weeks racking up points for making it to class workouts, eating healthy, and coming out to social events led by your team captain (think: grocery trips, meal prep parties, park days, etc.). On the last day, Saturday, June 23rd, we’ll host a special Open style workout (WLA and EP participants will be doing this together at Echo Park), your final dunk, and of course, a party!

In order to reap the most from the challenge, you should prepare to be available for several important events. Your first team meeting and first dunk the weekend of Sat 5/19 to Sun 5/20 (first dunk on Saturday 5/19, team meeting either Sat or Sun -- your coach will coordinate this with the team), and the final special workout + dunk + end-of-challenge celebration on Sat 6/23. Throughout the challenge, your team captain will host events over the weekend; attendance at these extra events is not mandatory but you will earn extra points for attending!

The $160 registration fee covers both of your body dunks and access to your dedicated team and team captain / Depot coach for the duration of the 5-week challenge. At the end of the challenge, multiple winners will be crowned and awarded prizes. Each team will have one (1) male and one (1) female winner; the entire competition will have one (1) overall male and one (1) overall female winner; finally, there will be one (1) overall team winner.

For more information and to sign up, click on the link below for your respective location:

Santa Maria: Click to register

Echo Park: Click to register

West LA: Click to register

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The last day to sign up is Friday 5/11! If you have any questions at all, feel free to reach out to any Depot coach! You can also email Coach Richard Kittlaus (Head Challenge Organizer) at


Meet our Members of the Month from ALL locations!


Meet our Members of the Month from ALL locations!

Community is at the center of everything we do here at Depot! Our Depot family is made up of hundreds of athletes of varying backgrounds, interests, and goals. This month, we want you to meet all of our Members of the Month across our locations in Echo Park, West LA, and Santa Maria Valley. These are just snapshots of their full interviews, but we hope they'll bring you one step closer to getting to know a member from a different Depot location, just a little bit better.

Echo Park: Darshan Kembhavi


One thing people would be surprised to know about you?
90% of my time on social media is spent at looking at Cat and Kitten videos, the remaining 10% is spent in forwarding those Cat and Kitten links to my wife and dear friends. 

What is your favorite thing about Depot?
Here is the thing, the obvious answer that always goes around for any CrossFit box is its Community..yeah sure there is no denying that, the entire existence of Crossfit was founded on that but I think what makes Depot different than anything out there is giving people like me a chance to be myself at such an amazing place. A place where I am not judged or ridiculed or laughed at but caring for me. The staff and coaches are absolutely fabulous, they are always so accommodating to everything. Thank you for being so kickass. P.S Kelly Grader is the light of my life at Depot Echo Park.

West LA: Charlotte Delaney

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What is your proudest CrossFit accomplishment?
Oh gosh, I suppose every time I realize I can do something that I have never done before. Such as a kipping hand stand push-ups or toes to bar. As there is always something new to strive for, I look forward to every moment I accomplish something I have never done before and constantly striving towards new Personal Records.  

What advice would you give someone that wants to try CF, but is hesitant?
You should totally try it out! There are scaled versions for everything so if you are unable to do a movement no worries, you can scale it back to a movement or amount of repetition or weight that is fitting (I was going to say comfortable but let's be real, you should attempt to push yourself). People receive  encouragement for their handwork from both the amazing coaches and supportive members.

Santa Maria: David Gonzalez & Melissa Tuttle

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David Gonazalez

One thing people would be surprised to know about you?
As an educator I taught 1st grade and loved it.

What is your proudest CrossFit accomplishment?
Making the top 200 in the West Coast in 2013.

What advice would you give someone that wants to try CF, but is hesitant?
Leave your ego at the door and don't be surprised if you drink the kool-aid.

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Melissa Tuttle

One thing people would be surprised to know about you?
I sing and play guitar in a band called the Tepesquet Tornadoes! We play at local wineries on the Central Coast.

What is your proudest CrossFit accomplishment?
My proudest accomplishment is when I deadlifted 135 lbs. during the 18.4 workout when I thought my 1RM deadlift was 95 lbs.

What advice would you give someone that wants to try CF, but is hesitant?
It is always important to invest in your health. It never hurts to try something new!


The Value of Community


The Value of Community


Because we've got some fun community things coming down the pipe at Depot (take a look at our events calendar for some July goodies) we feel it's the perfect time to publish this post by coach Nick Barr which illustrates the importance and value of community!

Roller-skating with Depot at Moonlight Rollerway!

Roller-skating with Depot at Moonlight Rollerway!



Sangha in Fitness

By: Nick Barr


           As a fortunate antidote to less effective behavior, I studied in a Tibetan Buddhist monastic institute in Dharamsala, India at the end of my undergraduate career. Prior to going, I developed an interest in Tibetan Buddhism’s rigorous logical structure and rich philosophical and iconographic tradition. Buddhist doctrine posits three necessities, referred to as the triple gem, for achieving freedom from suffering. These are the Buddha, or teacher, the Dharma, or teaching, and the Sangha, or community. I could see the clear benefit of the first two; I had experience with great teachers, and I admired formal didactic systems like Aristotle’s syllogisms and Frege’s philosophy of language. Being something of a natural loner, however, I didn’t see much need for a Sangha.

           As I spent more time in the community of monks and lay students, this view began to change. I realized that my understanding grew through debate and dialogue with others. Watching my friends and competitors grapple with challenging material inspired me to work harder to hone my understanding and critical thinking skills. Participating in a community of individuals more or less devoted to a similar goal elevated my practice and motivated me to apply myself.

           Although I retain an innate need for a healthy dose of solitude, my experience in Dharmasala instilled a lasting appreciation for the value of a supportive and challenging community. This understanding is the bedrock of my choice to coach and train at Depot Crossfit Sunset. I’m happy training by myself, but I enjoy training with my Sunset Sangha even more.

           Above and beyond the Crossfit methodology, which will no doubt continue to be debated and refined, I see the benefit of what we do exemplified in our community. The gratification that comes from competing with friends, feeling supported in our goals, learning from each other – these are the intangible rewards we receive from membership in our community. From a more scientific perspective, there is strong evidence to suggest people don’t maintain an exercise regimen because they know it’s good for them, or because their doctor tells them to. People exercise consistently because they enjoy it, and (almost) everything is more fun in a group of good folks.

I’ll close with a quote from Erasmus, an original member of the Sangha of Fitness, and a bit of unsolicited advice to the other natural loners, of which there are surely a few:

After you have din’d either divert yourself at some Exercise, or take a Walk, and discourse merrily...As for Diet, eat only as much as shall be sufficient to preserve Health, and not as much or more than the Appetite may crave.

         Jump into the community with both feet. Take a risk, extend your yourself beyond your natural limits. I am certain you’ll reap the rewards, both physical and mentally.


Spring Diet Tips


Spring Diet Tips


Eating a “mini-meal” or snack, at least one hour before a workout can help maximize your workout efforts.

·         Choosing the right foods pre-workout can help increase energy during workouts. Pre-workout meals should include both easily digestible carbohydrates (to fuel your muscles) and protein (to help build and repair muscles). Examples include: Greek yogurt and berries, banana with almond butter, or an apple with high quality deli turkey. 

 What are prebiotics and what do they do?

·         With all the buzz around probiotics, the importance of eating a diet rich in prebiotics is often over looked. Prebiotics are what probiotics “eat” to thrive and multiply. More specifically, prebiotics are the non-digestible components of food and include a specific type of fiber called fructooligosaccharides. Quality sources of prebiotics include asparagus, artichokes, beans, onions, garlic, jicama.

What should I be eating to put on mass?

·         Trying to put on weight or gain muscle mass can be just as frustrating as trying to lose weight (especially for those who are “naturally” lean). The key to putting on mass is to increase nutrient density of meals and snacks without adding lots of volume. Choose high-calorie, nutrient dense foods versus low-fat or low-calorie options. Limit your intake of fried, or highly processed foods- as these provide lots of calories, but little to no nutritional value. Strive to eat every 2-4 hours to ensure you are meeting your kcal and macro-nutrient goals. 

To book an appointment with Colette email


Depot vs. Depot vs. Depot vs. Depot COMPETITION


Depot vs. Depot vs. Depot vs. Depot COMPETITION


DEPOT SUNSET Coach Jason Mac came up with the idea to have a fun inter-gym competition between the 4 DEPOT CrossFits!  The purpose is to be competitive with our DEPOT Family and see who can carry the "DEPOT Cup" until the next year.  

We will be having TWO competitions.  One for Rx and one for Scaled.  

The Same Scoring Method applies for both Divisions:
Top 4 Men’s scores for each workout from each gym
Top 4 Women’s Scores for each workout from each gym
Total of 8 scores from each gym

All 4 men’s scores from each gym (16 total) will be places on a leaderboard.  That placing will correspond to points that will be applied to that gyms total.  Same will be done with the women's scores.  LOWEST SCORES WIN.  It’s the same method the Games uses to determine Open placing.  

1. Jason B. (West LA)
2. Sean T. (SMV)
3. Sam R. (Hollywood)
4. Stan B. (Sunset)
5. Bobby A. (SMV)
6. Jon P (Sunset)
7. Patrick T. (SMV)
8. Jerry B. (Sunset)
9. Ryan S. (Hollywood)
10. Mike G. (West LA)
11. Adam L. (Hollywood)
12. Lance T. (Hollywood)
13. Andrew F. (West LA)
14. Frank O. (West LA)
15. Alex S. (SMV)
16. John W. (Sunset)

Scores from this example
West LA: 1, 10, 13, 14 = 38
Hollywood: 3, 9, 11, 12 = 35
Sunset: 4, 6, 8, 16 = 34
SMV: 2, 5, 7, 15 = 29

Scores will be taken directly from the GAMES site from that affiliates leaderboard and placed into our our DEPOT Leaderboard.  Therefore you MUST be registered and you MUST enter your score in.  You also must register at the gym where you scores will count.  Only exceptions are Ted/Liz (scores will come from West LA but be used for Hollywood).  No scores will be used that are not from the games site and from that affiliates Leaderboard.    

If a workout has two parts (refer to 15.1 and 15.1a) they will be treated like 2 separate events.  Jason, Jeff F., Ted, and Steph K. will lead the “competition fairness” committee.  And if for whatever reason someone tries to “game” the workouts (like they did in 2015) the scores will not count.  i.e. tank the WOD to get a higher max lift.  

The points for Rx will be added up each week and whoever has the lowest total for both male and female at the end of 5 weeks wins!  An athlete is NOT required to participate in all the workouts.  But as long as a score is entered and accepted on the GAMES site it can be used for placing.  The same exact scoring system will be used for Scaled athletes.  Once again, the "competition fairness" committee will determine if an athlete who should be going Rx deliberately tries to go Scaled when he/she shouldn't be doing so. 

We will be posting results every week via a Google Doc a day after your deadline to submit scores on the GAMES be on the lookout for that!

Good luck!


February Diet Tips!


February Diet Tips!

Hello, everyone! Can you believe it's already almost two months into the new year? We hope that you are still hunting goals, sweating hard, and keeping up with heathy nutritional choices. Here are some tips from Depot's Dietitian, Colette Rose, to help you achieve your optimal heath.

Colette is a Registered Dietitian Nutritionist and fellow CrossFitter who believes nutritional wellness is a primary component to health. Her nutrition philosophy is focused around helping others rediscover a healthy relationship with food through mindful eating practices, and cooking whole foods that help heal the body from inside out. To book an appointment with Colette email


  1. Most health experts can agree that starting off the day with a balanced breakfast is key to a healthy lifestyle. But….what constitutes a "balanced breakfast" why do we need it? A balanced breakfast should be composed of at least a serving from each of the 3 macronutrients (Protein, Fat, and Carbohydrates). The carbohydrate portion is ideally a fiber-rich vegetable or fruit. Combining carbohydrates with fat and protein will keep you feeling full throughout the morning, and prevent blood sugar spikes that generally leave us feeling tired and hangry (i.e. how you feel after eating a donut).  
  2. 1, 2, 3….Drink until you pee! The best indicator of hydration status is the color of your urine. We all have different sweat rates, and thus, different fluid needs. Strive for a pale yellow to clear urine color to ensure adequate hydration. It is also important to drink plenty of fluids when eating a protein rich diet ( many of us who Crossfit do). The process of protein breakdown and digestion requires more H20 when compared to the the breakdown of carbohydrates and fat.
  3. Eating fat won’t make you fat! When trying to lose weight, many people choose to skimp on healthy fats and opt for traditional low fat diets that leave them feeling hungry, deprived, and eventually craving sugar. When trying to lose weight, incorporate healthy fats into every meal and snack to help curb your appetite by slowing down digestion and preventing insulin spikes. Healthy fats can include: nuts, seeds, avocado, or full fat dairy. 
  4. What’s your post-workout nutrition regimen? The benefits of post workout fuel can range from replenishing glycogen stores, minimizing protein breakdown, maximizing protein synthesis, and helping to maintain a healthy immune system. Post-workout meals are ideally a combination of carbohydrates and protein, while being relatively low in fat. While some protein powders are a great solution when on the go, whole foods are always the best option when available. Post-workout recovery meals can be as easy as: hardboiled eggs and berries, chicken breast with sweet potatoes, or a fruit smoothie with egg white or whey protein powder. For maximum benefit, ensure to consume your post-workout fuel of choice within 60 minutes of completing your workout. 
  5. Aim to eat a fruit or vegetable with every meal and snack! According to the Centers for Disease Control and Prevention, only 1 out of 10 Americans consume the recommended amounts of fruits and vegetables per day. Vegetables and fruits are the best source of carbohydrates in our diets. Not only are most fruits and veggies packed with fiber (which helps improve gut healthy), but they are also high in antioxidants and phytochemicals to help prevent inflammation. Try incorporating one of these quick and healthy snack ideas into your daily routine: bell pepper strips dipped in guacamole, cucumber wrapped in deli turkey with string cheese, sliced radishes with hummus, blueberries with cashew butter.


    Healthy Holidays!


    Healthy Holidays!


    ‘Tis the season for copious amounts of pumpkin pie, eggnog, cookies, and unlimited opportunities to stuff our faces full of sugary treats. Whether it be a family gathering, office party, or celebration with friends, it can seem overwhelming to keep our health and fitness goals a priority throughout the holiday season. 

    When I go home for the holidays I often catch myself reverting back to my 16 year old self which can include sleeping for twelve hours straight, picking meaningless fights with my sisters, and eating anything and everything my mom puts on the table in front of me.  Over the years, I have grown to realize the importance of maintaining healthy eating habits throughout this busy season, not only to maintain weight, but to help manage mood, energy, and stress levels. Here are my top nutrition tips on how to stay healthy this holiday season.

    • REJECT THE ALL OR NOTHING MENTALITY: “I’ll get back to my old eating habits on Monday” or “I already ate a cinnamon roll this morning, so I might as well splurge the rest of the day.” These types of “all or nothing” statements are our way of letting ourselves off the hook. It temporarily allows us to forgo the guilt and move on with our day.  However, it is important to remember that healthy eating is not about perfection, it is about balance and choices over time (not just in that one moment where you decided to enjoy some eggnog!). If you do choose to indulge, savor it and enjoy it without the guilt, and know you can choose to eat healthy again whenever you want. 
    • AVOID SAVING UP FOR THE BIG MEAL: “Man, I’m starving...Where are the appetizers? I haven’t eaten anything all day, because I knew there was going to be so much food here.”  Saving up for the big meal can cause us to make unhealthy decisions we wouldn’t normally make. Physiologically, when we do not eat for an extended period of time (i.e. skipping breakfast or lunch), our blood sugars naturally get low. In response, we crave the foods that will raise our blood sugars the fastest- simple sugars and carbohydrates. By eating a balanced meal or snack prior to our holiday feast, we are less likely to overeat later in the day. 
    • BRING A HEALTHY DISH TO SHARE WITH FAMILY AND FRIENDS: To ensure there is at least one healthy option at the party, take matters into your own hands and bring a healthy dish to share. Stick to “whole food” appetizers and sides dishes such as deviled eggs, roasted brussels sprouts and bacon, or a veggie or fruit platter. I promise you won’t be the only one who appreciates it. 
    • GET A TRAVEL WOD IN: Holiday travel or gym closures may seem like a barrier to getting a  workout in during this busy season. Check out Depot’s travel WODS that require little to no equipment ( Getting a quick WOD in on the day of an event or celebration is not only a great way to deal with the stress of family, but it’s a great metabolism boost on a day when nutrition may be less than optimal.

    Cheers to a healthy and happy holiday season!
    Colette Rose, Registered Dietitian





    We are thrilled to announce an upcoming DEPOT event on Saturday, September 24th where we'll join together to sweat for a great cause!

    (from coach Liz B.)

    It was an unusually busy Wednesday morning at LAX. I arrived especially early as I like enough time to people watch and contemplate life. I was sitting there minding my own business when suddenly my thoughts were interrupted by a text message. It was DEPOT member and friend Ryan Daniel Dobson. He asked if I would be interested in listening to a Podcast that was indirectly related to CrossFit and sent along the link. Perfect timing. I had little to do for the next 5+ hours on my flight.

    Fast forward about two hours later and I’m sitting on the plane trying not to openly bawl my eyes out. I learned about an organization called charity: water and their mission to bring clean water to people around the world. I learned that approximately 663 million people in this world live without clean water. I heard about people dying from dehydration and diarrhea, women traveling over 8 miles roundtrip just to bring dirty water back to their families, and young girls who have to drop out of school because they don't have access to clean bathrooms.  I heard the story of how something as simple as clean water could literally save people's lives around the world. 

    Needless to say I was inspired. Ryan and I approached Liz M. and Teddy and collectively we came up with a workout to benefit this amazing organization. We're so excited to join together with our DEPOT friends to sweat for good! 

    Below is a fantastic, quick 1 min video about charity: water's work.  

    If you have time this week, we'd love for you to listen to this podcast with Bill Simmons and Scott Harrison. It's entertaining, fascinating, and inspirational. To learn more about charity: water and how 100% of the money we raise will go straight into the field click here.

    FIRST ANNUAL- charity: water WOD

    DATE: Saturday, September 24th

    WHERE: All DEPOT CrossFit Locations (Hollywood, Santa Maria, Sunset, West LA)

    TIME: TBD. We will hold 90 min classes-times to be announced

    GOAL: Raise $10,000 COLLECTIVELY…the cost of building 1 well with access to clean water. 

    Fundraising: To start a fundraising page click on your gym’s page and begin your own profile within the DEPOT Group Page
    Santa Maria:

    West LA:

    Workout: The workout will be announced on the day of the event. It will be a partner workout so find yourself a partner. Don’t worry about weights, or abilities, etc!!!! This is not a traditional CrossFit competition. If you’ve never taken part in a CrossFit event this is a great place to start! Think of it as your regular Saturday workout. It will be challenging but fun and the winners are the people who get clean water! The only thing we will say is that the workout involves these:

    Gym to gym competition: Of course this is CrossFit so we need a little competition. The gym that raises the most money will receive A) Bragging rights and B) a party hosted by DEPOT. So come out and represent your gym for a great cause!


    Eating Well: Choosing Grass-Fed and Pastured Meat


    Eating Well: Choosing Grass-Fed and Pastured Meat

    I’ve been coaching for over seven years and what a journey it’s been! Through the years, I’ve come to realize each person is unique when it comes to training goals and nutrition. What works for one person doesn’t necessarily work for another. There are many ways we can reach our goals: some healthy and others not so much. Despite these differences, two underlying factors remain constant for most people: stress and the challenges of time management.

    Plain and simple, we have a lot on our plates. We live in a fast-paced environment, and it can often feel like sink or swim, so we swim...and we swim hard. It takes a toll. Often, we don’t have time to stop and think about what’s on our plate -- not the metaphorical plate, the one with food on it. Food that’s about to go into our bodies to be digested and give us the fuel we need to get through our lives. I wish more people would take the time to think about food and create habits to help themselves continue to thrive. We have to eat, so why not make good eating choices? It’s not as hard as people think; it’s just new, and like all new things, it’s tough to start but gets easier with consistency.

    When it comes to meat, there are two major reasons I choose grass-fed and pastured products like the ones offered at Belcampo Meat Co. First, compared to traditional factory meat, grass-fed and pastured meat has more Omega-3s and is richer in linoleic acids -- these all help reduce inflammation. Think about when you have an injury and it swells. It’s painful and you want it to go away. There’s also systemic inflammation we can’t see outwardly, such as the inflammation around our most important organs, the heart and the liver. Overexposure to hormones and chemicals in our food is wreaking havoc on our bodies and causing inflammation. Conventionally raised feedlot meat is a major contributor to systemic inflammation and other health-related issues, so when possible, I eat grass-fed pastured meat.

    Second, I choose grass-fed and pastured products because they’re better for the environment and the animals. Belcampo’s farm uses all of its resources in an effort to sustain the land and the ecosystem; animals fertilize the grass, the grass sustains the animals, and the biodynamic cycle continues. As an animal lover, it’s also important to me that the animals have a good life and they are treated with care. At Belcampo’s Animal Welfare Approved farm, the cows roam free for their entire lives and they are treated with respect throughout the entire process from pasture to your kitchen.

    Belcampo is offering Depot members an amazing opportunity to try their grass-fed and pastured products. After you’ve had a chance to check out their burger in their restaurant, here’s one of my favorite recipes from Mark’s Daily Apple to make good use of Belcampo’s ground beef. Cuban Picadillo is easy to make and full of flavor! Just because your food is healthy does not mean it needs to be boring or tasteless! Serve with cauliflower rice or veggie of your choice! Enjoy :)


    Cuban Picadillo
    Servings: 4
    Time in the Kitchen: 1 hour

    ·       1 1/2 pounds ground beef (680 g)
    ·       2 tablespoons olive oil (30 ml)
    ·       1 onion, finely chopped
    ·       1 green bell pepper, finely chopped
    ·       2 garlic cloves, finely chopped
    ·       1 teaspoon dried oregano (5 ml)
    ·       1 teaspoon ground cumin (5 ml)
    ·       8 ounces tomato sauce (240 ml)
    ·       1/2 cup pitted green olives (75 g) - optional
    ·       2 tablespoons raisins (30 ml)

    ●    Over medium-high heat sauté the onion and green pepper in olive oil until soft, about 8 minutes.
    ●    Add the garlic and the ground beef. Season the beef with salt and pepper, oregano and cumin.
    ●    When the meat is browned but still a bit pink in the middle, add tomato sauce. Simmer 20 minutes over medium heat, stirring occasionally.
    ●    Add the olives and raisins and simmer 10 minutes more. Serve.

    Depot members, check out our August newsletter for an exclusive sign-up link to join Belcampo Barbell Club and more details on how to get a free burger and 2-lbs of grass-fed ground beef from Belcampo this month. If you didn't receive the newsletter, email or and we’ll get it out to you!
    P.S. Don’t forget to tag @belcampomeatco and @depotunited in your instagram posts with #belcampobarbellclub



    Depot Partners with Belcampo Meat Co!

    Depot is excited to partner with Belcampo Meat Co. for the launch of their brand new CrossFit-community focused loyalty program, Belcampo Barbell Club. Belcampo is both a restaurant and butcher shop that sells healthy and sustainable meat produced from its own farm in Northern California -- you can grab a burger to stay (make it paleo or keep it cheesy) or bring home meat to cook at home. Belcampo meat is organic, pastured (animals are given the freedom to graze), grass-fed, and grass-finished. They also have three retail locations in LA close to each of our Depot boxes!
    Belcampo is working with us at Depot exclusively before they roll the program out to other gyms. Belcampo Barbell Club is FREE to join. With your BBC membership, you get 10% off at any of their LA locations (Santa Monica, West 3rd by the Grove, and Downtown at Grand Central Market). On top of that, on your first visit as a BBC member, you'll get a FREE Double Fast Burger and FREE 2-lbs package of their premium 80/20 blend of grass-fed ground beef -- that’s over $25 in savings just for being a Depot athlete! (This "first visit" deal is valid only through August, so sign-up today and stop by Belcampo for your free meat soon.)
    Depot athletes, check out the August newsletter in your inbox for an exclusive link to sign-up for BBC!  If you didn't receive the newsletter, email or and we will get it out to you:).
    Don’t forget to tag @belcampomeatco and @depotunited in your instagram posts with #belcampobarbellclub! Lift heavy, eat well. 


    Eat Like a Depot Coach - Jeff Franzen


    Eat Like a Depot Coach - Jeff Franzen

    Ever wonder what your coaches eat?  Time to see a day in the life of another DEPOT Coach, Jeff Franzen. We asked Jeff what a full day with him looked like.  Here is what we learned.

    And if you didn't see a full day with Coach Liz Burns, click here.



    Check Your Ego at The Door

    If the title of this post is foreign to you, it shouldn’t be—it is one of the core tenants of CrossFit and, to me, the most important. In the early days of CrossFit, it seemed that there was an understanding that no matter how fast you could run, how much weight you could lift, or how many muscle-ups you could rep out you could always be better. More than that, the prevailing sentiment was that the only winner of the workout was the workout itself, and that anyone who entered battle with Fran, Nate, or the Filthy Fifty left beaten, humbled, and better off for it. The community aspect of CrossFit formed around this tenant, and people grew close as they suffered together. 

    Over the last few years, however, the competitive side of CrossFit has captured the community’s focus, often at humility’s expense. It’s been years since I’ve heard “check your ego at the door” and, to be honest, there have been many times when I’ve needed to hear it. In my 11 years of doing CrossFit, I’ve sustained two significant workout-related injuries, both within the last five years and both as a result of hubris. The first happened while I was attempting a 10 rep deadlift at the same weight as a friend who I thought I was definitely stronger than. I wasn’t. I ended up tearing a tendon in my abdominal wall and not being able to work out for months. The second time was at a partner competition, where I had the honor of representing Depot alongside the legendarily fit and handsome Jason Dupere (sorry lads and ladies, he’s taken!). Long story short, I held on to an overhead squat too long because I didn’t want to let down my partner or my gym and ended up dislocating my elbow, putting me out of full training for another couple months.  

    Photo by Alexander Sun @alexanderlifts

    In both these instances, things went awry when I shifted the focus from myself to the people I was competing against or with. But while the deleterious effects of my ego were well-defined in these cases, ego can also sabotage our fitness is much subtler ways. “Miscounting” reps during a workout or shortchanging a movement’s range of motion are probably the most common manifestations of ego in the gym and they take away from both the physical and mental benefits CrossFit provides. Ultimately, you alone serve to benefit from your time in the gym and cheating your workout is simply cheating yourself. In more candid, CrossFitesque terms, cheating in a workout is like faking an orgasm while masturbating. 

    Similarly, but less intuitively, ego can undermine an athlete’s fitness by holding them back via their insecurities. Many people do not join a gym at all because they are worried what other people might think of them. Saying “I’m too fat,” “I’m too old,” and/or “I’m too out of shape” to do CrossFit is just as much an ego trip as is skipping reps in a workout, the other side of the same coin. Many people, once in the gym, are held back from truly immersing themselves in the experience because they are too worried about what people will think of them. They protect their egos by lifting alone, not talking much with others, and generally not investing emotionally into the community because they see themselves as less fit thus a lesser gym member. This is yet another way that ego can impede an athlete’s ability to reap the full benefit of attending a CrossFit gym.

    CrossFit holds the capacity to both inflate and mitigate ego. And while I do not think it’s possible to ever truly overcome our need for external validation, there is a lot to be gained from trying to do so. So the next time you’re headed into the gym, I encourage you to stop and think about what you are about to do, what you can bring to the workout and what you can take out of it. Then, as you step through the doors and into Depot, make the conscious decision to check your ego. Your workout will be better off for it, and so will you. 


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    Clayton & Sammy Williams - Member Highlights - June 2016

    Sammy Williams

    Age: 26
    Hometown: Tracy, CA
    Occupation: Hair Stylist

    Favorite Cheat Meal?

    Favorite Super Hero?
    I'm married to him, Clayton Williams! 

    Favorite CrossFit Movement?

    Proudest accomplishment at CrossFit?
    Participating in the Crossfit open and pushing myself so hard that I wanted to die, but just kept moving and finished! 

    Who inspires you the most?
    My son, Jackson! I want to be an positive example to him always!! To work hard and never give up, and show him what dedication and commitment look like! 

     Clayton Williams
    Age: 26
    Hometown: Lompoc, CA
    Occupation: Pest Control Advisor

    Favorite Cheat Meal?
    Pineapple Canadian Bacon Pizza

    Favorite Super Hero?
    Iron Man

    Favorite CrossFit movement?
    Double Unders 

    Proudest accomplishment at CrossFit?
    Kipping Pull-up. When I first watched people kipping it was daunting and I didn't think I would ever be able to do it! Now I am able to string them together! 

    Who inspires you the most?
    My Mother! She is a three time Breast Cancer survivor, and now has Bone Cancer! Throughout every diagnosis she has been our families rock, and has been a pillar of hope! I aspire to have a faith in God like she does. It is what keeps her fighting every day to keep living! 

    1 Comment


    Mandy Castino - Member Highlights - June 2016


    How long have you been working out at Depot Hollywood?

    I have been working out here since 2014!


    What are your favorite movements/workouts?

    I love doing squats and lower body movements. And I love that the workout is new every day so I never get bored.

    Who is your favorite coach and why?

    That's a hard question because I like all of the coaches for different reasons! I can't just pick one. Everyone has a great teaching style and everyone has been so helpful to help me scale the work out if I have an injury or feel sore that day.

    What changes have you experienced from making Burn a part of your daily life?

    Since I've been doing Burn, I have lost about 15 pounds and quite a few inches. I feel a lot stronger now doing daily activities and definitely am in the best shape I have ever been in my entire life.

    What do you do outside of the gym? Job/Hobbies/Interests?

    Outside of the gym, I am a freelance journalist and make up artist.
    I also make hip hop music under the name Realistikk :)

    What advice do you have for anyone new to trying CrossFit/Burn?

    I say go for it! It is challenging, but after a few weeks you'll get stronger and it'll get easier.


    1 Comment

    Bianca Alonzo - Member Highlights - June 2016

    Meet Bianca Alonzo

    Age: 18
    School: Marlborough School for Girls

    What is your sport and what event do you participate in? 

    I run cross country and track. I run the 5k in cross country and the 800m and 1600m in track.

    What are some of your longterm goals when it comes to running/exercising? 

    My long term goals in running include preparing myself as best I can now to compete at a collegiate level for my college team at Columbia University in the fall of 2016. Another long term goal of mine for this track season is to qualify for the California State Meet in the beginning of this upcoming June. Lastly, a longterm goal of mine is to remain in the best fitness possible throughout my life, whether I am competing or not. Being healthy and in shape is a lifestyle that I plan to keep.

    How has CrossFit helped with your athletics?

    CrossFit has helped me with my athletics by overall making a stronger person. I have not only improved my upper body strength but also improved my core strength. I have found that these improvements has allowed me to have an extra gear at the end of races. Due to CrossFit, I have been able to finish my races with more confidence.

    Aside from working out, what are some of the things you like to do on your free time? 

    Besides working out, I love to hang out with my friends at the movies or the beach. I also love relaxing at home watching Netflix.

    What is your biggest motivation? 

    My biggest motivation is to perform for those who can't. I am so grateful to be in a position to do what I love, and whenever I step onto the track I keep that in mind to push me to be my best.

    What is your fastest 5k, 800 & 1600?

    800M 2:10.39 2016
    1 mile 4:59.91 2016
    5000M Cross Country 18:06.9 2015

    1 Comment


    Taylor Parker - Member Highlights - June 2016

    Meet Taylor Parker!             

    Age:  36                    

    Hometown:  Santa Monica    

    Occupation:   First Grade Teacher

    Favorite Cheat Meal:  Cake...or ice cream...or ice cream cake.    

    Favorite Super Hero: She-ra! Princess of Power! 

    Favorite Crossfit movement: Deadlifts. All day. 

    One thing people would be surprised to know about me:

    I was a cheerleader for six years. Ready?! O-K!!!

    1)Why you decided to try CrossFit?

    Peer pressure - a friend convinced me to give it a shot, and I immediately loved how different it was from every other workout experience I'd ever tried. 


    2) How has CrossFit changed your life? 

    Oh boy. The "How Crossfit Changed My Life" List is a long one, but I'll narrow it down to my most important take-away so far. Before Crossfit I was constantly comparing myself to others and wallowing in my shortcomings. Crossfit taught me to "run my own race." The moment I stopped comparing my successes (or lack there of) to other people's successes is the moment everything fell into place for me. Now I know that the only person I have to be stronger than is the person I was yesterday. That knowledge was a game changer for me. 

    3) What advice would you give to someone that wants to try CrossFit but is hesitant?

    Do it!! Crossfit is for everybody! I'm still at the place where I have to scale/modify a lot of movements, but it doesn't keep me from getting an incredible workout, having a lot of fun, and feeling like I am a part of the Crossfit community every time I step through the doors of the Depot. I know it's totally cliché, but I'm gonna say it anyway: If I can do it, anyone can do it!

    4) Proudest accomplishment at CrossFit?

    Hitting my first RX! It was a 12 minute AMRAP - 20 Hang Power Cleans (65#) and 20 sit-ups. You never forget your first time. 


    5) What/Who inspires you the most?
    My two year old daughter, Hunter. She deserves a mama as badass as she is, and she's pretty darn badass.


    6) What is my favorite thing about depot?
    The community is amazing! The coaches are as encouraging as they are knowledgeable. I always feel like I'm being seen and supported. And my fellow athletes are equally awesome! I look forward to seeing my peeps every day! 5-AM-Crew!! Whoop whoop!! 



    Eat Like a Depot Coach - Liz Burns


    Eat Like a Depot Coach - Liz Burns

    Athletes ask us all the time, "what do you eat to stay in shape"?  Or "how much do you train"? Well now you can find out. We asked Depot West LA's Coach Liz Burns what a full day with her looked like.  Here is what we learned.






    Depot CrossFit SMV is currently seeking energetic, knowledgeable, Level 1 CrossFit Coaches. Positions are part time and paid hourly. Morning, afternoon, and weekend hours may be required. If you are athletic and highly motivated we want to hear from you. Please tell us about your sport history, coaching and training experience, and CrossFit expertise. Past competitive and elite level-coaching experience are a huge plus. Olympic lifting, and other certifications are desirable, but we may make an exception for someone who shows qualified athletic training experience and fits with our community. Depot CrossFit is well known for its excellent coaching style. We will help train you on our technique and our program.
    • L-1 Certification with additional certifications preferred
    • Minimum 1 year CrossFit Specific coaching experience
    • Commitment to CrossFit not only as a career but a lifestyle
    • Excellent communication and leadership skills
    • Highly motivated person with initiative


    Seeking a part-time administrative assistant to be responsible for managing the front desk as well as providing administrative support to the Depot CrossFit management team.  This position will require approximately 15 hours per week.  The Administrative Assistant will greet all members and guests, sell products and apparel, schedule appointments, and take on other specials projects as assigned.  The right candidate will be enthusiastic and have a positive attitude.
    • 1-3 years of Administrative and/or Customer Service experience
    • Warm and welcoming personality
    • Strong organizational, multitasking and communication skills
    • Strong sales and customer service orientation
    • High School Diploma or equivalent (some college coursework preferred)


    Depot Crossfit SMV is a CrossFit gym located in Orcutt, CA. We opened our doors August 10, 2015 and will have a grand opening September 1, 2015.  Our facility is over 8,000 sq. ft. with men's and women's restrooms and showers. Our mission is to help people at all fitness levels achieve their fitness goals.  Come join our team!

    Please email resumes to  Background checks may be required. 



    Depot CrossFit SMV Welcome Coach Stephanie Kennedy!


    Depot CrossFit SMV Welcome Coach Stephanie Kennedy!

    We are proud to announce Coach Stephanie Kennedy to Depot CrossFit SMV!

    Stephanie grew up very active starting with competitive gymnastics at an early age. The strength and solid foundation gained from this has helped her not only in CrossFit but in everyday life as well. She played Division I Softball for Purdue University where she was first introduced to Olympic Weightlifting. Stephanie spent close to 10 years as a Wildland Firefighter in areas of Smokejumping (yes, that is jumping out of a perfectly good airplane to fight fires!) Hotshot Crews, Helicopter Rappelling, and Fire Engine Crews. The camaraderie and mental toughness she gained as firefighter has really helped her in becoming a successful Coach and CrossFitter. Stephanie received her CrossFit Level 1 certification in August of 2009 and began competing in the sport in 2010. Stephanie received her USAW Level 1 Sport Performance Coach certification in 2012. She has attended numerous Olympic Weightlifting certifications and seminars under Catalyst Athletics Coach Greg Everett, USAW Hall of Fame Coach Bob Takano, USAW International Coach Patrick Cullen-Carroll and National Weightlifting Coach Sean Waxman. Stephanie has also had the opportunity to work for ABC’s hit TV show Extreme Weight Loss as a personal trainer for a local Orcutt area resident. Stephanie has a passion for helping others obtain their fitness goals, preparing for CrossFit competitions, spartan races, upcoming athletic seasons and overall health and wellness.

    Here are some of her accolades:
    Crossfit Games SoCal Regional Individual Competitor 2010
    Crossfit Games SoCal Regional Individual Competitor 2011
    Crossfit Games SoCal Regional Individual Competitor 2012
    Crossfit Games SoCal Regional Individual Competitor 2013
    OC Throwdown 2011: 3rd place
    OC Throwdown 2012 Womens Elite: 16th place
    Wodtoberfest 2012: 3rd place

    Welcome to the team, Stephanie!



    Depot CrossFit SMV COMING SOON!!!

    We are pleased to announce we will be open a new gym in the Central Coast!  Depot CrossFit SMV will plans to open its doors August 2015 in Santa Maria, CA.  The box is over 8,000 sq. ft. with mens and women's restrooms and showers.

    We will keep you updated on progress as well as events for our new community to come!!!