Sign Up for the Fall Classic!


Sign Up for the Fall Classic!

Get your lifters ready because Depot's Annual Weightlifting Meet is coming up soon! West LA & Echo Park will have their Fall Classic on Saturday, September 8th at Echo Park, while SMV's will be Saturday, September 22nd. Read all about the Fall Classic in Coach's Jeff's letter below:

Hey all!

I'm excited to announce that our awesome in-house weightlifting meet, the Depot Fall Classic, is coming up in September! At Depot, the bulk of the classes I coach are CrossFit but I also teach Olympic Lifting at West LA and oversee the Barbell program at Echo Park (now also piloting in Santa Maria with a special 8-week Program!)

Weightlifting is one of my true passions. In addition to having my CrossFit Level 1 certification, I also have my USAW Level 1 and I have taken numerous weightlifting seminars and competed in weightlifting meets myself. From my own experience, I know that doing any sort of competing can be intimidating. Traditional olympic weightlifting meets in particular can be very different from the "typical" CrossFit competition; they can be quiet, very formal, and very regimented.

Compared to a traditional olympic weightlifting meet, Depot's Fall Classic is a casual in-house meet that will allow you to challenge yourself in a lowkey and encouraging environment. We'll play music and hang out throughout the day, and folks will be encouraged to give you high fives and bring snacks. Now get your best looking singlet (jk, not required but I'll applaud you for wearing one) and get signed up!!!! More details below.

Keep chasing them gainz!
Jeff Franzen, Head of Programming & Coaching

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To sign-up, visit your location's link below:

West LA & Echo Park @ EP - 9/8: Sign up here
SMV - 9/22: Sign up here


Spring Into Summer Recap


Spring Into Summer Recap

Congratulations again to everyone who participated in the Spring Into Summer Challenge! We wanted to highlight all of the hard work you put into the Challenge and have included a letter from Coach Richard Kittlaus below:

Hi Everyone,

My name is Richard and I'm one of the coaches at Depot Echo Park. I was fortunate enough to organize and run Depot's first ever Spring Into Summer Challenge and I couldn't be happier with the results. We designed this 5-week challenge to help participants eat healthier, work out more regularly, and inspire their teammates. This challenge was a great way for athletes to learn more about nutrition, see how their performance in the gym can be improved with the proper fuel, and ultimately reach goals they didn't think were possible.

Coaches Jason, Erika, Jeff M, Mary, and Zoei led teams in Echo Park, West LA, and SMV. As team captains, they helped motivate and hold their members accountable for working out and eating well in those 5 weeks to help achieve their goals. The results from our first benchmark workout an dunk versus our second workout and dunk were a clear indication of how hard everyone worked throughout the Challenge. As a group, we dropped body fat, increased muscle mass, and added reps to our second WOD. Really awesome.

I've run a lot of fitness and nutrition challenges in the past, but hearing some of the personal stories of growth and improvement in the end made Spring Into summer one of the most successful challenges I've been a part of. Congratulations to our participants and winners and thank you so much to all the team captains who helped make this possible!

- Rich

Overall Challenge Winners
Hogan Lee (WLA) & Allison Palm (SMV)

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Team Winner
If Conan The Barbarian And Xena The Warrior Princess Had Children It Would Be Us
Captain: Jason Mac

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Individual Male and Female Winners:

Jason Mac's Team (EP)
Will Malherbe & Erin Johnson

Jeff McKinney's Team (WLA)
John Whitcomb & Karina Salazar

Erika Becker's Team (EP)
Ford Allen & Alice Gualpa

Zoei Way's Team (SMV)
Greg Rowan & Deanne Davis

Mary Bigelow's Team (SMV)
Jennifer Lincoln & Marko Marrero

Awesome job to our winners and all of our participants!


Coach Ted is Madison Bound!


Coach Ted is Madison Bound!

Depot Squad! Coach Ted is headed to Madison next month for the CrossFit Games. Check out his letter below to learn more about how you can support him on his road to the Games.


Hi Everyone,

As you may know, last month my team qualified for the 2018 CrossFit Games. I wanted to personally say thank you to all of you who drove to Del Mar to cheer us on, and thank you to those of you who sent your words of encouragement through texts and social posts. Making it to the Games has been a huge dream of mine, and I could not have done it without the support of this incredible community. I love getting to coach you all at Depot, so it really meant a lot to me to see and feel the outpouring of support from Depot during Regionals. Depot always manages to be one of the loudest and most supportive groups in the audience at the Fairgrounds!

This year, the Games will be in Madison, Wisconsin from August 1st-5th. Unfortunately, anyone who qualifies for the Games has to pay their own way, which includes an entrance fee, housing, flights, and meals that can be pretty costly. Our team set up a couple of fundraising sites that could help us in our journey as we try to focus on finishing on top of the podium in August. There's no pressure at all to donate, but any of your support would be greatly appreciated. Thank you so much again for everything you've done to get us here!


To support Ted and his team on their road to the Games, you can either purchase a shirt and/or donate directly to the team. Both links with more information are below!

Teddy's T-shirt: Buy Now
Select "Pick Up" in the delivery option. Ted will bring the shirts to West LA and Echo Park and/or ship any orders to SMV. Last day to order is July 8th at 7am!

Team Fundraising: Learn More



Happy Pride from Depot!


Happy Pride from Depot!

June is nationally recognized as LGBTQ pride month! On Saturday, June 9th, to celebrate our LGBTQ community and allies, we'll host two Depot Pride classes at West LA, Echo Park, and SMV. In each 90-min class we'll be crushing two separate WODs to honor LGBTQ heroes Harvey Milk and Edith Windsor. Classes will be led by Coach Steph, Coach Zoei, and Coach Adrian.

We caught up with each of these coaches to ask them why they're excited to lead this WOD and what makes them Depot Proud.

Steph Lo

Why are you excited to coach this workout?
June is an important month for the LGBTQ community and its allies. It’s both a time to reflect on the sacrifices people have made to help get us to where we are today and a time to celebrate the community’s triumphs. I can't think of a better way to do that than with some barbells and friends. I’m honored to be a part of Depot’s inaugural Pride WOD and even more psyched to have put together quite possibly the best Depot Pride playlist ever.

What makes you Depot Proud?
Across all of the gyms I’ve visited and worked out in, Depot has one of the most diverse and inclusive communities hands down. I’m a gay first generation Asian American woman with biceps. I’ve felt out of place in many scenarios and public spaces, but I never feel that way at Depot. In fact, I feel like I can be my fully authentic self in the gym without judgement. This community has accepted me and every single one of my cutoff T’s, and for that I am grateful. I’m proud to call Depot my home and its group of coaches, staff, and athletes my family.



Why are you excited to coach this workout?
I'm excited to coach this workout to raise awareness about GLSEN and all of the reasons we celebrate Pride. So many kids struggle with their identity at school and are bullied. As a gay Mexican boy growing up in a machismo bordertown, I know what it's like to fear not being accepted for who you are. This is a perfect way to bring the LGBTQ community and its allies together, because only together can we move forward and overcome adversity. Plus, coaching has become my favorite place to get my dance party going while everyone is working out :)

What makes you Depot Proud?
I love my Depot community! It's an incredible diverse group of creative, passionate, and talented athletes that continue to make me a better human every day. They've embraced me with open arms and celebrate who I am as a person and as an athlete, and I'm lucky that I am able to call many of them my friends. Depot will forever be my home! Depot Strong baby! Depot Pride!


Why are you excited to coach this workout?
In a world where there is sooo much division, I think it's super important to find as many ways to show up for and support each other as we can. To be open, accepting, and loving to our gym brothers/sisters and to celebrate them for who they are! I am excited to coach this workout so that I can show my support to the LGBTQ community and at the same time, do my part to help us progress and move forward toward unity, acceptance and love that overpowers judgment and hate.

What makes you Depot Proud?
I like walking into a place that feels like home. I feel very lucky to be part of our coaching's like a little family that fits into the bigger family that is Depot SMV -- which is part of our giant Depot United family! I am proud of our community & this thing called CrossFit (or Bootcamp) because of the power it has to bring together & unite so many different people.

We can't wait to see you next Saturday! Classes are at 9:00 AM & 10:30 AM. Make sure to wear your Depot Pride shirt and any other fun rainbow gear you have. If you post anything on IG or FB, use the hashtag #depotpride 



Coach Teddy Reveals His Favorite Depot Class!


Coach Teddy Reveals His Favorite Depot Class!

In case you missed it, here's Ted's interview on heading back to Del Mar Fairgrounds for Regionals!

1. When did you start coaching at Depot?

I started coaching at Depot in January 2014.  Wow, I can’t believe it’s been that long.  To think back on it is pretty crazy.  When I started, I’m pretty sure almost every class was just me and one other person for a good month or two.

2. What is your favorite class to teach and why? 
This is just asking to cause an uproar.  Of course I don’t have a favorite class to teach.  I like them all.   Each group has its own unique vibe and that makes every class so interesting and fun to coach.

I won’t say they are my favorite BUT I have to give praise to the 5 AM class at West LA for having the will to not only wake up at 4:30 AM to come work out, but actually be excited, chatty, and motivated to do so.  They come in and put in work and I respect that.  Anybody who can do that 3-4 times a week deserves a shoutout.  

3. Who do you look up to for inspiration and why?
First and foremost, my parents.  They’ve shown me what it means to really work hard for something.  In CrossFit, it’s all of the other competitors I’ve watched compete and train over the past decade.  Observing their determination, work ethic, consistency, and attention to detail has been very influential in my career.  When I first started, I would watch some early CF Games athletes train and compete, and I told myself I wanted to be just like them.

Finally, what I witness every day at our Depot gyms is a huge inspiration.  Watching you all PR your lifts, get fitter, and/or improve at certain skills is so motivating.  When I get to witness first-hand all of the hard work you are putting in for days and months, and then to see it pay off… that’s an inspiration.

4. Do you have any pre-game rituals before going out to compete?
I don’t.  I usually just go through a routine warm-up and then go pee** at least 10 times in a span of 5 minutes because of how nervous I am and then it’s game time (I know you guys can relate because when I coach and say “10 seconds” before the workout starts, someone always runs to the bathroom).  I wish I had something cooler to say but honestly, I just try to focus on my gameplan and then go out there and execute.

**On the topic of nervous pee: Last year, my friend and fellow Depot member Glenn Ochal bought me a bunch of beet juice to drink before my Regionals events; beet juice has nitrates in it and is supposed to promote blood flow.  Little did I know it makes your pee red so that was a really unpleasant and scary surprise.

5. What big differences do you see by going Team this year than Individual from last year?
I think one of the biggest differences is attacking workouts with a different game plan other than your own.  For example, if we have to do 30 synchronized Toes to Bar, I might like to do 6 sets of 5 with very little rest whereas my partner might want to do 2 sets of 15.  One of us has to sacrifice for the other to make sure we’re going to be able to handle the workout appropriately.
I also noticed doing larger sets in almost everything that you do reduces the amount of time you waste in transitions, so I typically have to toss out my individual game plan and stick with my teammates’. 

6. What's your eating regimen right now?
Nothing has really changed in my diet except I’ve lowered the amount of fat I eat.  My wife Alexis started counting her macros and we realized that I eat almost 60 grams of fat, just for breakfast…which was the amount of fat she was allowed for her diet in a day!  That being said, I’ve cooled off on the amount of bacon, sausage, and olive oil that I use when I cook.  I still meal prep more than half of my meals, and while it can take a few hours out of my weekend, it’s 100% worth it.  Not only do I save money, but I eat really well.

7. What are you most excited about eating after Regionals?
EVERYTHING.  Last year, I went to BJ’s in La Jolla  every night after Regionals because it was really close to our hotel and because they had this amazing prime rib special.  So I ordered that 3 nights in a row with broccoli and rice.  

After my last event, Alexis asked me what I wanted to eat and I started listing off things…pizza, wings, pasta, fries, mac’n’cheese, sliders, and ice cream.  Trying to think of a place that could possibly have all those things led us to go to well…BJs, again…but back home in Valencia.  And yes, we ordered every single one of those things.

Good luck Coach Teddy and Team Training Lab!
You can support Ted and his teammates Jamie Hagiya, Chelsey Grigsby, and Andrew Kong in their travels to Regionals this year by purchasing a shirt! Proceeds will help pay for travel costs. Pre-sale ends this Saturday, May 5th!

Purchase your shirt here
$25 for 1 or $40 for 2
Shirts will be delivered to each Depot location in time for Regionals. Just select "pick up" as your delivery option, and we'll let you know when your shirt is ready for pickup at your local Depot gym!

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Depot Pride is Coming Soon


Depot Pride is Coming Soon

Depot LGBTQ athletes and allies!

June is LGBTQ Pride Month and Depot is celebrating by hosting special Pride-themed WODs on Saturday, June 9th. On this Saturday, regular group CrossFit morning classes will be swapped out for Depot Pride classes, each running 90-minutes instead of an hour. In class, we’ll be crushing two separate WODs to honor LGBTQ heroes Edith Windsor and Harvey Milk.

We’re also making ultra special limited edition Pride shirts to celebrate but they will only be available for preorder! Make sure to order yours before you see someone else with one, wishing you hadn’t missed the boat. (Last day to order is Friday, May 11!)

Each shirt is $25 and all profits will be donated to GLSEN, a non-profit organization whose mission is to create safe and affirming schools for LGBTQ students K-12.


The June 9th Pride WOD is free for you as an existing Depot member. If you want to bring a friend, your guest needs to have at least 3 months prior CF experience. They can pay $20 to drop-in on this day, with all proceeds going to GLSEN!

I’m excited to coach the classes at West LA, Adrian will take care of everyone at Echo Park, and Zoei will lead the squad at SMV. All you have to do is show up (ideally in your new Depot Pride shirt and whatever other fun rainbow gear you own) and work out. It’s going to be a fun one!

With that said, save the date! June 9, 2018. It’s on like Donkey Kong.

Pre-order your shirt today here: Depot Pride 2018 Shirt Pre-Sale

With love,

Steph Lo


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! 

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    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.