Success Stories


Athlete Spotlight: Aravind M.

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.


Athlete Spotlight: Kosh R.

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

I started Crossfit at CFR7 5 years ago. I wasn’t physically active and had just turned 40 and didn’t really have much motivation to work on myself. One evening, while scrolling through Facebook, saw an ad for a New You challenge. A new year had just started and it was only a 6 week (I think) commitment and figured why not. I met with the manager at CFR7, while there was a WOD going on. It was really intimidating but I signed up for the New You Challenge. I remember my first class. I could barely lift a 35lb barbell. 

Q: When did your journey with CrossFit Route 7 begin and what were your goals going into it?
Once I got done with the New You Challenge, I was already hooked and signed up to be a member. Initially, my goal was to just not be the last person that the whole class was waiting on to finish the WOD. Other than that my goal was just to show up and learn all these movements that were so foreign to me. It took me a while to stop feeling intimidated by other faster, stronger athletes. I still remember asking a member who was doing Toes to Bar about how long it took him to be able to do that as I could barely hang on to do a pull-up. Once I started feeling comfortable and having the coaches help me scale my workouts, I started to feel at home. I wanted to learn how to do Toes to Bar, and string multiple pull-ups. I wanted to get stronger, leaner, and cut. 

Q: What has helped you achieve success at CrossFit Route 7?
I have had a lot of small incremental successes which keeps me coming back for more. Consistency has been a key (and sometimes an issue). I changed my way of thinking from “How in the world am I going to do this WOD” to “I need to scale this to the next toughest option which is…” which has helped me a lot. I am still working on myself and have personal goals that I have yet to achieve, which I know I will. Over the years, I’ve demonstrably become stronger and faster (most days) and I’m excited to continue to grow in my fitness journey. The coaching has been critical for my success. I remember there have been times when the coach would come by and tell me to drop the weight and work on form. I still have skills to acquire and get stronger before I can say I am successful at all CF movements. But I’m motivated to actively work on it.

Q:What advice can you give to others coming into the gym with similar goals?
The most important advice I can offer is to NOT be intimidated at all by the people who are already there and have been doing CF for longer than you. We all started somewhere and we’re all still working on ourselves to get better in one form or another. Talk to the folks, listen to the coach, don’t let ego take over (that’s how you get hurt), and just have fun. One of the biggest things I’ve learned so far is to listen to my body. And be consistent. 

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
I started drinking more water as I realized that I was constantly dehydrated. I also started paying attention to my eating habits (still have snack attacks but I’m more mindful of it). I recently did the Nutrition Challenge and it really helped me understand what my body needs to fuel up to maintain, and sustain my ability to workout, recover, feel and look better. I know I need to sleep more and it’s a work in progress. 

Q: What has been your favorite thing about CrossFit Route 7?
By far the best decision in my 40’s was to join CFR7. I love the community, the friendships, and the supportive, skilled coaches who actually are invested in helping you. No matter how I am feeling when I walk in, I always walk out with a smile, a little more energy, more confidence, and feeling good about myself. I’ve been doing CF now for 5 years and still have coaches correct me when my form is off. I love how I’m pushed to get better, faster, and learn new movements (bar muscles up, consistency with double under). I’ve had the opportunity to visit other CF boxes while I’ve traveled and coaching has never compared to what I have here. I love the fact that for one hour a day I’m greeted with a smile and a Hello from the coach and my friends, turn off my brain, and just go as hard as I can. Programming is always fun and challenging. The dedication of the owners and coaches, classes on specific skills either at night or during the weekends, hosting nutrition seminars, challenges etc. all feed into why CFR7 is hands down, my home away from home. 


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.”

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