Q: How did you find out about CrossFit Route 7 and what convinced you to join the gym?

Adam: I started at Ballston CrossFit (sister gym) before CrossFit Route 7 existed. A friend talked me into the beginner foundations course. 

Stacey: Adam had been coming here for a few years, and I would hear all about CrossFit every single day. Eventually, seeing how strong, energized, and happy it made him, it made me curious enough to try it for myself.

Q: What stopped you from coming in sooner?

Adam: I was stuck in a monotonous gym routine for 20 years and content until I tried CrossFit. I was probably a bit intimidated before trying it.  

Stacey: Honestly? Adam bugging me to join! I need to find my own reasons to do things, and once I was ready on my own terms, I was ready to sign up as a member!

Q: When did you start at CFR7 and what were your goals when you joined the gym?

Adam: I started on day 1 in 2015. Fun fact. I accidentally showed up an hour early for the very first class in the afternoon and coach Adam let me do the workout solo.  The goal has always been to stay safe, not overdo it, improve with new movements and skills, and ultimately maintain fitness. 

Stacey: I started in 2022, and my biggest goal was simply to get into a consistent routine of lifting heavy and getting stronger. As a women’s health physical therapist, I know how important strength training is—CrossFit helped me practice what I preach at a higher level than I had been doing before.

Q: What has helped you achieve success at CFR7?

Adam: Consistency. Coaching. The sense of satisfaction from learning things I never thought I’d do and just becoming much more mentally tough day by day as I was successfully completing intimidating workouts that seem daunting.  I probably hadn’t jumped rope since kindergarten and certainly never thought I’d do a muscle up.  I had definitely never been upside down for a handstand push-up. Talk about uncomfortable. I remember Coach Tucker having me go upside down against the wall in my foundations course!  But I put a lot of effort and consistency and got the hang of all of those things. The biggest benefit is becoming more well-rounded when it comes to fitness. Not just slinging weights at the gym. Getting the cardio. Learning gymnastics. Learning technical Olympic lifts. It’s stimulating!

Stacey: The coaching and community have made going to Route 7 an absolute pleasure. The coaches are knowledgeable, encouraging, and great at meeting you where you are. And the people here truly make the experience feel supportive and fun.

Q: What advice can you give to others who are new to CrossFit?

Adam: Show up. Be consistent. Don’t judge yourself compared to what other members are doing. Challenge yourself against your own fears and shortcomings and work to gradually improve. Work on your own PRs. Take pride in getting through every workout and apply that new found mental toughness to whatever else you do in life. A big presentation. A tough conversation. A sport you play. The list goes on. 

Stacey: Don’t be afraid of lifting heavy—especially the ladies. Learn how to do it correctly, build gradually, and trust the process. Strength is one of the best gifts you can give yourself for your health, confidence, and longevity. Be coachable, ask questions, and let the coaches guide you.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

Adam: Not really changes. I’ve just tried to be moderately healthy with sleep and diet and of course I exercise consistency. 

Stacey: I focused on getting more protein at every meal (around 30g), improving sleep, and managing my stress better—especially with a busy family and business. I also became much more intentional about daily movement and recovery, which made a huge difference in how strong and energized I felt.

Q: What is the biggest benefit you have noticed since starting CrossFit (both in or out of the gym)?

Adam: Just feeling more confident with everything I do. Knowing I can get through it. The biggest benefit has been mental. 

Stacey: When I come consistently, I feel a noticeable improvement physically and mentally. My strength, endurance, and confidence go up, and my stress and anxiety go down. It centers me.

Q: What has been your favorite thing about CrossFit Route 7?

Adam: I love the gym! It’s such a great space. I enjoy all of the coaches and members. It’s a great setup and a great community. 

Stacey: I love that the space is clean, spacious, and well-organized. It feels welcoming the second you walk in.

Q: What has been your favorite memory related to CrossFit?

Adam: A Murph PR at age 50!

Stacey: The competitions I’ve done here have been amazing. They pushed me out of my comfort zone in the best possible way and showed me I’m capable of so much more than I thought.

Q: What’s one thing you love about this gym that has nothing to do with working out?

Adam: 2 things: It is easy to park. Loud music. When it’s Rock!

Stacey: The sense of community. People genuinely notice when you’re there—or when you’re not—and that feeling of being supported and cheered on makes a huge difference. It feels like a place where families can thrive together.

Jamie Stump, 53,  consistent noon class attendee (also an associate real estate broker with Yeonas & Shafran Real Estate LLC who can help you with all your real estate needs!)

Q: How did you find out about CrossFit Route 7 and what convinced you to join the gym?
I joined CrossFit Route 7 early on after my first box, CrossFit Rubicon, closed. It felt like a natural transition to keep training in a supportive community.

Q: What stopped you from coming in sooner?
I took a break from CrossFit in 2016 when my beloved 5:30 a.m. class was cancelled. I tried Orange Theory and a regular gym membership, but nothing compared to the fun, effectiveness, and efficiency of CrossFit. I returned to Route 7 during COVID, inspired when Anastasia and George became owners with Tucker. Now I am ‘Noon-or-Die’ devotee.

Q: When did you start at CFR7 and what were your goals you set when you joined the gym?
I came back to CFR7 in 2021, overweight, out of shape, and dealing with some nagging injuries. My goal was simple: take it slow, avoid getting hurt, and trust the process. From past experience, I knew strength and endurance would come back with patience.

Q: What has helped you achieve success at CFR7?
Coaching, consistency, and being around like-minded people everyday.

Q: What advice can you give to others who are new to CrossFit?
Don’t be intimidated—everything can be scaled to your ability and fitness level. Trust your coaches, listen to your body, and take encouragement from other members. Most importantly, show up consistently. Progress takes time, but it will come if you put in the work. Everyone here is rooting for you.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to
achieve your goals?
Nutrition challenges at the box taught me to focus on eating clean and eating with purpose. When I eat better, I feel better and get more out of my workouts. I’ve also adjusted my relationship with alcohol—choosing not to drink works well for me.

Q: What is the biggest benefit you have noticed since starting CrossFit (both in or out of the
gym)? I feel better. I’ve accumulated my share of injuries, aches and pains over the years, some of which had become chronic. Coming to Crossfit 5-6 days a week keeps me in touch with my body and allows me to address any physical issues I might be having. Consistency with training and nutrition has not only made me basically pain-free, but I feel great—and I’ve lost over 35 pounds since returning to CFR7.

Q: What has been your favorite thing about CrossFit Route 7? Coming to the box is the highlight of my day. It is usually the most difficult thing I will do everyday and also the most
enjoyable. I always walk out feeling better than when I walked in.

Q: What has been your favorite memory related to CrossFit? 
Getting my first muscle-up was a huge victory. It was a movement I once thought impossible, but with the encouragement of my coaches (and a little goading!), I made it a goal—and achieved it at 51!

Q: What’s one thing you love about this gym that has nothing to do with working out?
I’ve made friends here that I may never have met anywhere else and I get to see them every day!

Q: What is the biggest benefit you have noticed since starting CrossFit (both in or out of the gym)?
It’s difficult to label one as the biggest benefit. The physical and mental changes have
been phenomenal. Pain from arthritis is 90% gone in every joint (still strap my wrists
and knees during WOD’s). Over a year ago completely stopped cortisone shots and
radiofrequency treatments for arthritis. I have no lower back pain. The need for
maintenance meds is nearly eliminated – now at the lowest possible dose (will be
eliminated by year-end). Basically, any physical activity that I could do at age 25 I can
do today…and I’m 67 years old! Inside the gym, gains are consistent but slow, frequent PR’s are not my goal.

Q: How did you find out about CrossFit Route 7 and what convinced you to join the gym?
When looking for a gym after Covid, CFR7 offered more of what I was looking for
compared to other gyms I considered – mix of instructor led weight training, cardio, and
convenient class schedule.

Q: What stopped you from coming in sooner?
Unfortunately, I did not prioritize personal health and fitness until after retirement.
Career demands as a CPA with a large public accounting firm for 35 years, and family
commitments left little time for exercise other than a twice weekly run.

Q: When did you start at CFR7 and what were your goals you set when you joined the gym?
Joined CFR7 3 ½ years ago, with two primary goals (1) to build muscle strength around
arthritic joints, and (2) to improve heart health. Decades of poor diet (full of empty
calories), limited exercise, and daily work stress had wrecked my health. By age 60, I
had developed arthritis in my fingers, wrists, neck and knees, had lower back problems,
difficulty walking up/down stairs, high blood pressure, and high cholesterol. The typical
American medical treatments just cover up the symptoms with medications and shots of
cortisone for example, instead of addressing the underlying issues.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
Absolutely critical and equally important – changes in diet. Greatly reduce sugar,
alcohol, and processed food and bread (all enemies of the body). Eat “single word”
foods, and commit to a 100% plant-based lunch. Also, it is a joke that two alcoholic drinks/daily is medically acceptable. It should be 2 / month. The next most important is “restorative” sleep.

Q: What has helped you achieve success at CFR7?
Incredible coaches!

Q: What advice can you give to others who are new to CrossFit?
Commit to at least 3 WOD’s every week for 3 months. If you’re new to CrossFit, the
WOD’s will be intimidating at first but ignore it. The coaches will work with you during
the classes to teach technique, and will help scale the WOD for you to safely build
strength and endurance at your own pace.

Q: What has been your favorite thing about CrossFit Route 7?
That’s a toss-up between (1) great group of members! – a diverse community of people
of all ages, and backgrounds all with a single-minded focus of improving their physical
fitness, and (2) variety of the daily WOD’s. I also privately enjoy a little METCON
competition.

Q: What has been your favorite memory related to CrossFit?
Best memories are the themed and named WODs like the “Murph” on Memorial Day,
and the annual CF games. Also enjoy the partnering WOD’s.

Q: What is one thing you love about this gym that has nothing to do with working out?
The world-wide CF affiliation that allows for tracking and comparison with other men my
age competing in the games (fun fact: rank – 446th in 2025, vs 950th in 2024).

Check out the video interview between Mark and Tucker here!

Q: How did you find out about CrossFit Route 7 and what convinced you to join the gym?

I actually did CF 12-14 years ago at CrossFit MPH and I remembered the results of going to CrossFit were really good. But by 2021, I had fallen off any fitness regiment and my weight had ballooned to 560lbs and I couldn’t walk anymore due to the pain in my knees (from being so overweight). I got gastric bypass surgery and quickly lost 60-70lbs. I then found a personal trainer at a local fitness studio and I worked with my PT (once/week with him and 2 days on my own) for a couple of years and I got to the point where I thought I could do more. I kept seeing the CFR7 sign and eventually came in to inquire and I met with one of the coaches. After speaking with the coach, I decided to sign up for the beginners Foundations course (it was May 2024 and I weighed 340lbs at the time).

Since joining CFR7 last year, I have lost over 100 pounds and I weigh 230 pounds! My goal weight is 220 pounds (but I may reset that to 200 as I’m making such great progress!). What’s crazy is when I set the goal to reach 220 pounds, I felt it was such a stretch goal that it’d be equivalent to most people setting a goal of climbing Mt. Everest!

Q: When did you start at CFR7 and what were your goals you set when you joined the gym?

I initially didn’t really have any goals other than losing weight. But as I progressed, I started wanting to see how hard I could push myself and how much effort I could put into a workout. I wanted to be able to not stop when it got hard and I needed an environment where I could endure a lot of pain and suffering and still push forward…and that’s what I found at CFR7!

Q: What has helped you achieve success at CFR7?

There is a book I read called Atomic Habits. The book suggests that you enter a community of like minded people to establish good habits. That’s exactly what I found at CFR7, an amazing community of people trying to improve their fitness (and themselves)! The community is really supportive of me during workouts and I love it when I’m finishing the last few seconds of a workout and people are clapping for me (or Dale is slapping my back!).

I have also met members (shoutout to Amanda and Sarah) who also inspired me to get more out of my comfort zone and to try Pilates and yoga. I enjoyed both and yoga helps me with my flexibility and mobility to help me with CrossFit!

Q: What advice can you give to others who are new to CrossFit?

CrossFit is tough and intense. Understand that the coaches will scale things down for you. Don’t be afraid of CrossFit, think of it as an opportunity to improve. Show up and be consistent. Some days I don’t want to come in to workout (I’m sure everyone has these days), but on those days I still get in to CFR7 to get in my workout. If it’s one of those tougher days, pay attention to your body and adjust the workout accordingly. Don’t push too hard and always remember to hydrate and get proper nutrition before and after the workout. 

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I count macros and calories to really dial in my nutrition for my weight loss goals. As long as I hit my calories and macros, I can eat what I want. I’ve also had to buy new clothing as one of my coaches helped me realize my clothes were too big and I needed to buy smaller shirts, better fitting sweatpants and new shoes that are good for CF. I used to wear 8x – 6x shirts, then as I lost weight, I got some 4x shirts, now I’m buying 2x shirts.  I keep having to buy a new wardrobe every few months.  Things are getting expensive!

Q: What is the biggest benefit you have noticed since starting CrossFit (both in or out of the gym)?

Weight loss has the largest benefit (and biggest goal). But the thing I didn’t realize was the increase in confidence I’ve gained in the idea that I can actually make myself a fit person. When I first started, the idea that I could be an athlete wasn’t a reality. But now, I’m more confident in my ability to gain overall fitness and that has come from showing up and doing hard things. I also have seen great progress in my strength numbers and its fun getting stronger!

Q: What has been your favorite thing about CrossFit Route 7?

Other than the fitness it’s certainly the music! Bryan has the best music (I’m saying that b/c he is here in the gym and might hear my answer…but really Anastasia has the best music mixes)!

Q: What has been your favorite memory related to CrossFit? 

I don’t really have a favorite memory but it is a series of memories. For example, I couldn’t do a lunge for a long time. I worked with my coaches to improve this situation and the first day I could do lunges in the workout, that was an amazing memory (and I was very proud of myself)!  Also there was the time Anastasia said it was time for me to try to jump rope…and I can now do 30 in a row! My coach knew to push me and encouraged me to do a more difficult and challenging movement. It’s also encouraging every time someone tells me good job and when members are cheering me on. 

Q: What’s one thing you love about this gym that has nothing to do with working out? 

The people and the community. I really enjoy my new friendships with members and coaches. At the noon workout, I see Jamie, he is my role model…I want to be like him when I grow up! Dale is outrageous. Amanda is so driven, passionate about health and fitness, she is inspiring. Sarah may be short in stature but she’s a mighty powerhouse, crushing it in both CrossFit and Yoga.

My fitness journey started ten years ago.  I started running weekly 5k races. At the time I was 30-40 pounds heavier than I am now.  After training and participating in races I noticed the weight to slowly come off.  Slowly 5k races became 10k races, 10 milers and half marathons.  I always wanted to incorporate regimented strength training but didn’t know what direction to go in.

I was always encouraged by friends and family to look into CrossFit.  When I first started researching CrossFit workouts I was always intimidated by the complex movements and feared getting injured attempting such movements.  But, after hearing success stories from friends and family doing CrossFit I decided to find a gym in my area.  That’s how I stumbled upon CrossFit Route 7.  In January 2020 I made the decision to take Foundations. It has easily been the best decision I have made.

One thing I have learned is that CrossFit is an ongoing learning process.  You are always learning new movements or improving your technique.  Therefore, I know I am always far from being a finished product.

I know at CFR7 I am surrounded by supportive, knowledgeable and most importantly patient coaches.  The coaches always take the time to answer questions and come up with scaled or modified versions of the workout if it is outside my skill range.  My goals have been to show up as often as I can and to be as proficient as possible with the movements.

My advice to anyone thinking about starting up CrossFit is to come into CrossFit Route 7 and take a free class and get to know the coaches.  Get regimented about the days you come in and stick with it.  I am happy with the current results of CrossFit.  In the last couple years that I have been coming in I have gone down a pant size and shaved time off of my mile.  I plan on sticking with the process and set realistic goals to see what results it may bring.