Success Stories


Athlete Spotlight – Adam K.

Before CrossFit (CF), I spent most of my free time running. I had finished several 50-100+ mile trail races, and I figured I was in fairly good shape. After meeting Daniela, we would occasionally work out together, and she would always smoke me. I did not realize it at the time, but that was my first real experience with a CF style Metcon. It was hard on my ego, but it was a humbling realization that I was not as fit as I thought I was. I did a free CF workout with her once, and I remember feeling like I was going to pass out just from doing burpees over a dumbbell in a workout that was less than 20 minutes long. I was sore for at least a week. At that point, I was easily running 30 miles on a Saturday morning, with no soreness by Sunday morning. It was mind boggling to me how I was able to survive running 100+ miles through mountains with over 40k feet of elevation change, but I could not hang on to a 20-minute basic workout in a gym with a fan blowing directly at me.

It took me a while to pull the trigger and sign up for foundations, and I wanted to visit as many locations as possible to get an idea of what I was paying for. I settled on CF Route 7 because I felt like I was getting my money’s worth. The facility and the coaches were noticeably different from the other locations I visited. I remember thinking that after foundations, I would be able to move well enough to post a good score on the board. Instead, when I finished foundations, I could still barely mentally process things like alternating dumbbell clean and jerk without slowly saying each word out loud.

I have gained and learned so much from being a member at CFR7. My back squat has more than doubled. I’ve had lots of PRs on my other lifts, and I have been able to string together toes-to-bar, bar muscle ups, and double-unders (I didn’t even know what those were when I joined CF). Burpees no longer feel like a near death experience, usually. I save a lot of time because the workouts are efficient, and I don’t ever have to structure a training plan. What I love most about CF is that there is always more. No matter how much I improve, there is always something new to learn or work on. There are so many athletes in the gym who are much better than me, and I have grown to enjoy the push that gives me. That seems like a good way to bring it all back to where it started for me – Daniela smoking me in workouts (and now lots of other athletes too). Not much has changed on that front, but that makes it so much easier to keep showing up. Ultimately, my success is a measure between where I was when I started CF and where I am today, but when I don’t really feel like getting a workout in, it’s the community that moves me to show up. I am grateful that I get to be a part of such an inspiring community. 


Athlete Spotlight – Vanessa

I have always been an active person my whole life. I was a competitive figure skater for 11 years until
I joined the dance team in college. After I graduated, I found myself struggling with my mental and
physical health, which was made worse by the stress of the pandemic. My weight had increased, and
I was always anxious. I wanted to make a change, but I didn’t know where to start. One day, my
boyfriend invited me to try CrossFit at Route 7. I was so nervous those first few classes at the gym,
but the coaches were so welcoming that I always ended up having fun. I started to fall in love with
the challenge of pushing myself during each class.

Two months in I started to get frustrated because wasn’t progressing very fast. The weights on my
lifts were low, and I could only do scaled movements during the Metcons. It wasn’t until Coach
Brandon sat me down, that I realized the kind of strength that I was building would take time. Then
and there I decided to be patient and commit. I started coming to CrossFit at least 5 times a week
and committed to my health.

Fast forward, 8 months later, I get my first set of pull ups, pushups, and even handstand pushups. I
started being able to do toes to bar and hit heavy PRs. I really started to see progress and I became
more motivated than ever. It wasn’t till I began hearing messages of support from my friends, family,
and coaches that I even realized I looked completely different. For the first time in my life, I could
physically see how strong I am, and I could do high level movements I only ever dreamed of.

Fast forward to a year after I started, I have lost a total of 20 pounds and I am able to successfully complete
RX workouts (I can’t believe all the progress!). For the first time in my life, I feel so confident in my body and my physical strength.

With the help of the experienced coaches at CrossFit Route 7, I have been able to achieve goals that I
never thought were possible. I am truly grateful for this journey and the amazing community at
CrossFit Route 7 that has supported me every step of the way.


Athlete Spotlight: Denis Torrico

I’ve always seen exercise as a reward. There’s people that have some kind of handicap that does not allow for physical activity who would be more than grateful to be in my place. Even knowing this, I was never the type to push myself. I’ve played sports competitively as a kid and teen (mainly soccer, a little football, basketball with friends) and continued by playing recreationally in adult leagues but I never had the drive to be the best I could be. I would always just settle for the bare minimum of what I could be. It’s also discouraging when you see others making huge amounts of progress in a shorter amount of time, both physical gains and athletic ability. Then one night, I came across an ad on Facebook that would change my life (quite literally). 

Crossfit Route 7 (CFR7) was promoting a 90-day transformation challenge. My then form of pushing exercise was Muay-Thai (Thai boxing/kickboxing/MMA) and although I enjoyed it, it wasn’t pushing my body in the way that I wanted. I decided to try out this challenge and was in the gym two days later. The coaches welcomed a small group of us that signed up for the challenge to the gym and to the 7-fit program. We then got to work immediately. During my three months in 7-fit, I would see people on the other half of the gym throwing weights around like twigs, performing incredible gymnastics feats, and ending each workout lying on their backs from exhaustion. I was exceling quickly in 7-fit under Coach Mary-Ann’s guidance and wanted to see if I could push myself even harder like those people. After talking to my coaches, they agreed that it was time for me to take the next step in my fitness journey. Coach Rachel was my foundations instructor and explained every movement thoroughly. Within two weeks, I joined my first Crossfit class. 

I’ve progressed so much from the coaching of the CFR7 team and push from other members. With Crossfit being all-encompassing, you improve your strength, cardio, agility, and mobility. I never thought I’d be able to do half of the things that I am now able to do thanks to the program. Some people would argue that the price is quite hefty. Is it? You’re getting access to gym equipment, essentially a personal trainer, and a fun environment that all promotes growth and positivity without the mundane and judgmental aspects that come with a traditional gym. Every movement, every piece of advice, and every bond I’ve formed have all helped me become a better me. Of course, I couldn’t keep this source of happiness to myself and invited my significant other to try it out, too. Funny enough, she’s had a very similar journey to mine. 

I guess I won the challenge because I’m the only one that remained. My prize? A better, healthier, and happier life – and you can’t put a price on that.


Athlete Spotlight: Shivon Sood

As someone with a competitive spirit who did not grow up playing sports, CrossFit was exactly what I was looking for and needed in my life. I started it five years ago as a way to manage my stress while working my first job out of college but I’ve gotten so much more out of it than I ever thought I would. I’ve tried a few different gyms in the area but I have been at CFR7 the longest and where I’ve found the most knowledgeable coaches. From getting my first pull up with coach BJ, dialing in my form and PRing my Olympic lifts with coaches Brandon and Anastasia, and most recently getting my first toe to bar with coach Casey, I can say that some of my proudest moments have been inside CrossFit Route 7. The best part is sharing my successes with the friends I’ve made at the gym and having them be just as (sometimes more) excited for me as I am for myself. Not only have I become a better athlete and a physically healthier person, I’ve learned so much about myself – about how much more my body is capable of doing than what my mind tells me it is, how pushing through a workout where I want to just quit will also teach me to push through a time that life is difficult, knowing that it will also eventually come to an end and I will be able to lay on the floor, catch my breath, and high-five the people next to me who helped me get through it.  


Athlete Spotlight: Steve Marcelino

Athlete, Steve Marcelino joined CrossFit Route 7 a little over two years ago and he has seen tremendous improvement in his strength and fitness! We are proud to feature him as an athlete spotlight. Read his interview below!

Q: How did you find out about CrossFit Route 7 and what about it drew you to join?

A: “I wound up finding CrossFit Route 7 completely by accident a little over two years ago.  My office just happens to be on the same street and one day while taking a walk at lunch I cut through the parking lot where the gym is.  The garage doors were open and this was the first time I had seen a gym set up the way CrossFit gyms are.  There weren’t lines of treadmills and elliptical machines that you see at other typical big box gyms.  People were working out but in a way that immediately caught my attention.  They weren’t just doing one exercise.  They were doing multiple types of exercises in a single workout.  I walked in and a few minutes later I had signed up for a free class.  A week or two later I came in for the free class.  By the time I walked out of that class I realized that I wasn’t in the shape I thought I was.  It was humbling at first but I immediately signed up for the Foundations class and I’ve been at CFR7 ever since that day.”

Q: When did your journey with CrossFit Route 7 begin and what were your goals going into it?

A: “I became a member a little over two years ago with the goal of getting back into shape or even into better shape than I had been before.  Like most people, I sit in front of a computer all day.  Over the previous year, I had lost track of regularly working out and only worked out when I had the time.  But that mentality was also what kept me from being consistent.  I wasn’t making time or making fitness a priority.”

Q: What has helped you achieve success at CrossFit Route 7?

A: “The great coaching staff at CrossFit Route 7.  When I first started I had questions.  Lots and lots of questions.  Not a single question has gone unanswered and the coaches always take the time to patiently answer my questions, explain something I didn’t understand, and encourage me to look at something from a different perspective. The coaches aren’t just coaches, they are also active competitors who lead by example. The community at CFR7 is equally responsible for the success I have achieved here. I have made friends through CFR7 that I could only have made through the gym.  At the end of the day, I actually get excited to head to the gym and get in a good workout.”

Q:What advice can you give to others coming into the gym with similar goals?

A: “Make the time.  Pick a set number of days to come in and stick to it.  The hardest part is getting to the gym, but once you walk in the door you let the coaches take over then do the workout as instructed.  It is also 100% okay to have lots of questions or to feel like you may not know what you are doing at first. Don’t worry about that part. Just about everyone that starts something new has these questions.  Coaches and members alike take the time to help you out however they can.”

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

A: “I started working with a nutritionist and it completely changed everything for the better.  I had certain goals along with fitness that were able to be addressed by improving my nutrition. Before changing my diet, my energy levels regularly wavered drastically throughout the day. I was also looking to add some lean muscle weight.  By working with a nutritionist I’ve been able to drop my body fat, increase lean muscle mass, gain strength and get rid of my bouts of being “hangry”  (angry/hunger).” 

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

A: “Other than the great community (coaches and members), as a kid, I had secretly always wanted to be a gymnast. Coming into CFR7, I had no real practical experience doing any of the gymnastics movements.  Fast forward to now: I am doing muscle ups on the rings and bar, doing to chest to bar pull ups and even handstand walks!  In the time I’ve been here, I’ve been able to pay it forward and help other people with those same movements that I had always wanted to do.”


Athlete Spotlight: Charlotte Voller

Q: How did you find out about the 7-Fit program and what about it drew you do join?

A: “I heard about 7-fit from my friend Charlotte, who is part of the regular CrossFit program at Route 7. I saw her great results but didn’t want to lift the heavy barbells. She told me about the 7-fit classes that are more cardio focused and don’t incorporate barbell. It was just as hard but without the barbells. I decided to sign up for the 15 days for $15 trial and have loved it ever since!”

Q:When did your journey with 7-Fit begin and what were your goals going into it?

A: “I started out in January 2019 and my goals were to get fit and lose some weight. I have achieved both and have lost 10 pounds and really improved my health and fitness!”

Q: What has helped you achieve success in the program?

A: “The coaches are very skilled and encouraging and they know just what adjustments you need to participate in the exercises. You always get a challenging and hard workout, but it is always safe and achievable. As you improve they push you to try harder and try more challenging exercises so every workout pushes you to the max of your capabilities.”

Q:What advice can you give to others coming into the program with similar goals?

A: “Just do it and don’t be afraid to make mistakes. You are in good hands with the 7-Fit coaching team! No matter what fitness level you are at right now, you can do this. Yes, your body is supposed to be sore the first couple of weeks, but it gets better every class. Most importantly, the kindness and welcoming faces from my teammates and coaches have made this the most positive experience I have ever had working out. It is really like having a workout family that supports you.”

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

A: “Before starting 7-fit I changed what I ate but didn’t get any results. After starting 7-fit I lost 10 lbs, gained lean muscle, and I can feel my body getting stronger and healthier.”

Q: What has been your favorite thing about 7-Fit?

A: “My favorite thing about 7-fit is the friendly environment, and the satisfaction after every class that I have pushed myself to the limit thanks to the coaches. Also, there is no excuse for not showing up to 7-fit with the new expanded class schedule! I am loving that very much.I plan on upgrading my membership to unlimited after the summer to add more workouts every month. It’s addictive!”


Member Testimonials

We love positively impacting our community by sharing our love of health and fitness! We are excited to share this success story video highlighting a few of our members and their positive experiences at CrossFit Route 7!
Watch Umair, Esther, Rey, and Forrest discuss their successes!

“The hardest thing to do was get through the door and, once you do, it’s a life changer!”

“I have seen my fitness grow in every aspect.”

“I lost 15 pounds in 3 months.”

“Start with the 7-Fit program. I call it CrossFit Light. It’s a great way to build up some basic strength.”


Aleida Higginson

I started my first Foundations class at CrossFit Route 7 on April 9, 2018, and can’t believe how different my life is now. I’ve generally been pretty active throughout my life but struggled with consistency, especially if it’s something I was doing alone. When I started CrossFit, my goal was to find something that I could *stick with* because I am a completely different person, less anxious and much less prone to depression, when I’m able to exercise regularly.

My experience this past year at CrossFit Route 7 has been better than I could have imagined! Because of the great coaches and new friends that have helped to keep me accountable, I have been able to workout more consistently than ever and am in the best shape of my life, mentally and physically. I’ve seen physical results and gotten stronger (like my recent 200lb Deadlift! what!) but what keeps me coming back is the people, and the knowledge that if I just show up I’ve already won and everything else is a bonus. Even after a bad day at work I still leave CrossFit Route 7 with a smile. THANK YOU CFR7 for providing an encouraging and uplifting place to get my sweat on and build lifelong healthy habits! 


Athlete Spotlight: Pendar Kordnavasi

Congratulations to 7-Fit program member, Pendar Kordnavasi for having so much success through his experience in the 7-Fit Program. Since his fitness journey began in July with us, he has lost over 20lbs, reduced his body fat, gained strength, tone, coordination, and flexibility. Read his interview below!

Q: How did you find out about the 7-Fit program and what about it drew you do join?

I found the 7-fit program through Facebook ads.

Q:When did your journey with 7-Fit begin and what were your goals going into it?

I started my fitness journey in June or July of 2018, hoping to do a regular workout after years of overlooking this important aspect of my life. I aimed to be back in shape again to ensure my optimum health and also gain self-confidence every time I look at my body.

Q: What has helped you achieve success in the program?

Having experienced, knowledgeable, caring, and friendly coaches who know how to push you out of your comfort zone logically, realistically, and based on your capacity.

Q:What advice can you give to others coming into the program with similar goals?

Whatever concern(s) you may have, COME and talk to one of the coaches to address them. As a classical pianist, I was very concerned about whether this program is going to injure my hands. I talked about it prior to registering for the class and got some honest and professional advice about it. So, the coaches know my concern and try to modify any movement that may impose extra pressure on my wrists and hands. Needless to say, I’ve been able to meet my fitness goals in a safe environment without any injuries.

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

While I have never had an unhealthy diet, I was able to gain a lot of knowledge about what to eat and how to eat more consciously, and how to avoid foods that may deviate me from my goals. Also, I have started encouraging others to do a serious workout; regardless of how busy are you, attending a regular workout program increases your health, productivity, and self-confidence!

Q: What has been your favorite thing about 7-Fit?

Being in a friendly atmosphere with supportive peers and coaches feels awesome. I see many athletes next to me who are in a much better shape than I am and are much faster, but the atmosphere promotes only positivity. I am only comparing me to me and nobody else. Progress is frequently acknowledged by your coaches and peers, and it feels so encouraging!