Success Stories

Our members come to our gym for a number of reasons. They want to lose fat. They hope to gain muscle mass. They want to ready themselves for the summer season. They want to train for a specific sport. But, ultimately, they want to live longer, happier and healthier lives. In our experience we have found that no two members are alike.

But don’t just take our word for it. Check out some of our member success stories.


My attendance at CrossFit for the first few months was sporadic. I found it very challenging and was often frustrated that I didn’t know all of the movements. With the support of the coaches and my friends, I stuck with it even when I thought of quitting. Slowly I started moving better, going faster, lifting heavier and kept seeing results. There were numerous movements which I battled with for months/years. For example: I had practiced and tried to get double unders for over a year and then in the first workout of the 2014 CrossFit Open, I finally got my first double under and then went on to get 30 more in that workout. In the 2016 CrossFit Open, I got my first bar muscle up, something I never thought I would be able to achieve. I enjoy working hard and breaking new boundaries which is a total change to the person I was before CrossFit.

CrossFit continued and still continues to change my body. I feel stronger, I have muscles I never thought I would have or see. I continue to try eat clean and healthy, following a macros flexible nutrition lifestyle. I have completed 11 Whole Life Challenges and continue to see the merits of clean healthy eating, fueling one’s body for nutrition and exercise. After 3.5 years of CrossFit I weigh 120lbs (54 Kgs) and I am the strongest and fittest that I have ever been in my life. I love the new lease on life that CrossFit has given me and every day that I can continue my fitness journey is a great day.


What is your transformation?
I came to CrossFit 7 Mile wanting to not be fat. I would now say that fitness and well-being are my main motivators. I have had two transformations with CrossFit 7 Mile. The first two years I joined I lost 60lbs. I hadn’t made my health and well-being a priority though. So when an opportunity to spend all my time doing another passion came about, I took it. Physically I went almost right back to where I had started. I had however found something I enjoyed. My second time around I was there mentally, I knew what I wanted, it wasn’t to lose weight (although I had 55lbs back on to lose all over), I wanted to feel well. Feeling well and being healthy have a huge knock on in the rest of my life and even in my personality. I am making a better me. About 120lbs lost total and a whole bunch of new friends made.

How has this transformation changed your life outside of the gym?
There are so many things but as I touched on just now everything gets easier and better when you are happy with yourself. There are always goals to work towards but being happy isn’t about the goals, it’s about how the journey to get there makes you feel. One of the major benefits would have to be my personality. A lot of negativity had crept into my life and I am now finding a more positive vibe about everything. A totally unexpected benefit. The only downside is the lack of being able to drink alcohol properly anymore.

What’s your next goal?
I’d like to find my place in this world and be able to offer the same feeling I got from it. I’d like to be able to do for someone else what everyone at 7 Mile helped me do. Change isn’t that hard when you have the right people in your corner. Apart from that just keep getting better and stronger 🙂


What brought you to CrossFit 7 Mile?
I was looking for something different, exercise-wise as I was really bored in the regular gym and wasn’t seeing the results that I wanted. My best friend suggested that I try CrossFit 7 Mile.
How long have you been a member at CrossFit 7 Mile?
I’ve been a member since December 2012.
What was your biggest surprise about strength training as a woman?
How strong it has made me! There is this misconception that people and most women have, that if you lift heavy weights you are going to ‘bulk up’ or my personal favorite ‘look like a man’. That is so far from the truth. Since I started with Crossfit 7 Mile and lifting heavy weights, I have been the slimmest I’ve ever been in my life. But to be honest, I do not care if I’m slim, I care if I am strong and I look strong. If that means I’ve got muscles, then so be it!
How do you balance being a mother and wife with your training?
I made an investment in myself when I started at Crossfit 7 Mile. If I’m not in good health, I won’t be able to take care of my family and that is very important to me. It is the only thing that I do for me and I don’t sacrifice my ‘Me’ time. I make it a priority, fit it into my schedule and go do some work!
How important is being fit for your children to you?
This is very important to me. Setting an example for your children is how they learn. If I can show my children how much I value my health they too will see the value in it and hopefully when they are older invest in their health too. I want to be able to do all of the fun things with my kids. Run, play and have fun. There is nothing better than being able to do all of those things with them and not feeling out of breath or saying, ‘Mommy needs a break.’ (I do love a good mid-afternoon nap with them though.)
What advice would you give to someone thinking of trying CrossFit and joining CrossFit 7 Mile?
This is where it gets very emotional for me. CrossFit 7 Mile really saved me. I was that young girl who never had confidence in herself and at one time, I had a serious problem with my body image and hating on it. CrossFit 7 Mile gave me confidence to know that I can do things I thought I never would do and I would look and feel amazing because I am happy being me. The Coaches are so supportive and want to see you succeed. Coming from a competitive sports background, it was so strange for me to have this support system where EVERYONE wants you to succeed and no one wants you to lose. That is what is so incredible about CrossFit 7 Mile. We are a community of people that just want to do the best we can for our community around us and help whoever we can. I can’t thank CrossFit 7 Mile enough for all they have done in my life and trust me, the minute you walk through those doors, you will never look back.


When we were relocating here, my husband stopped in and chatted with Coach Wanda for a few minutes and thought I would love it here. So I dropped in to a class to check it out, I came to an evening class with Coach Dona and I knew right away from the great coaching, friendly and welcoming members, and the atmosphere inside the box, this was going to be my new home.

How long had you been doing CrossFit before joining CrossFIt 7 Mile and how long since?
I started doing CrossFit in 2009 and I joined CrossFit 7 Mile in 2014, so I had been CrossFitting about 5 years before joining CrossFit 7 Mile, and I’ve been a member for about a year.

How has your perception of women lifting weights changed since you started CrossFit?
I always liked lifting – it actually was my favorite health class in high school, but before I started CrossFit, I thought the only women who lifted heavy weights were the bodybuilders and Olympic athletes, and presumably if a woman lifted heavy like them, they would build a similar physique. I never saw women in the weight room at my gym, only on the treadmills, ellipticals, and occasionally the cable machines. I’ve since learned that it’s actually really difficult for a woman to get ‘big’ or ‘bulky’, and I have tremendous respect for any woman who lifts, for putting aside the stereotypes and critics to better themselves.

You are one of our stronger women in the gym and certainly are not “big”. What do you say to women that say they are afraid of “getting big” from lifting weights?
Those women we see in the media and in the spotlight that people point to as an example of what happens when a woman lifts weights have worked incredibly hard to build their body that way. It takes a very significant amount of time and dedication, specific nutrition, and the right genetics, among many other factors, to look like those women do, and spending a few hours each week doing the WOD and some lifting is not going to make you ‘bulky’. Generally speaking, we (as women) want to look and feel great, have some degree of muscle tone or definition, and be healthy. This is where spending a few hours each week doing the WOD and lifting will get you!

How do you balance being a mother and wife with your training?
Raising my boys is my full-time job, so getting out of the house to get a good workout in and spend time with friends is my break. I love staying home with my kids, but it doesn’t come without its challenges and when I’m home with them, it’s all about them. So getting to the box to do a WOD is my ‘me time’, my opportunity to clear my head, and refresh, and I come back to them re-energized and ready to take on the rest of the day.

How important is being fit for your children to you?
It’s very important for a lot of reasons. Most importantly (because it’s the most immediate need), I have to keep up with them. They are one and almost three now and all boy, always on the go, so it’s a lot of work (and requires a lot of functional fitness) to keep up with them, pick them up, carry/fly/wheelbarrow/horseback/chase them around, etc. all day. Also, I want to be a good role model for them, to show them how to be healthy and active, and how to take care of your body. Although this is a long way off, I want to be a good example of what to look for in a girlfriend, wife, and future mother of their children – hardworking and dedicated, proud of who they are and their accomplishments, and motivated. And as much as I can control it, I want to be around for as much of their lives as possible, and being fit and healthy is a big part of that.

What advice would you give to someone thinking of trying CrossFit and joining CrossFit 7 Mile?
Do It! I’ve been a member and dropped in at a lot of boxes across the US, and had some really amazing coaches (including training under a six-times Games athlete). The coaching and community here at CF7M is world class. I love this quote from Zig Ziglar, “You don’t have to be great to start, but you have to start to be great.” We were all beginners at one point or another. If you’ve considered CrossFit, you won’t get a better experience than at CF7M.



What brought you to CrossFit 7 Mile?
It had been about 5 or 6 years since I had done any regular exercise, so when I turned 40 I knew I needed to start doing something again. I happened to read the article in the paper about Scott Ruby and all that he had achieved at around the same time, so thought I would check out CrossFit 7 Mile.
What was your beginning weight and pant size compared to now?
I think I peaked at a little over 260 pounds and a size 40 pants and around 225 pounds and comfortable in a size 36 pants now.
You have become a good runner with the help of Coach Scott’s endurance programs. Were you always a runner or what inspired you to get started?
I wouldn’t go so far to say I have become a good runner! That said, I have improved a lot and never would have thought I would be running a marathon without Scotty’s coaching and encouragement. I was never really a runner but thought it would be interesting to see if I could. Like so many other things I have discovered since starting at CrossFit 7 Mile, it’s amazing to realize what is possible with good coaching and an incredible amount of support.
What other areas of your life have you noticed improvements in?
Generally, a willingness to try new things and I also have a much better awareness of how what I eat and drink makes me feel.
What advice would you give to someone thinking of trying CrossFit and joining CrossFit 7 Mile?
Simply, to give it a go. If you come in for the intro sessions and don’t like it, you haven’t really lost anything. But if you do like it, you will have entered a great environment where everyone is welcoming and understanding. In my experience, no one was concerned with what I could or couldn’t do when I first joined, but with consistent effort came good things.


What brought you to CrossFit 7 Mile?
A very enthusiastic member named John Lovinggood sold me on it at happy hour. I was looking for the next weightloss fix and he hooked me. While I have dropped 3 pants sizes, I’ve stayed for so much more.

How long have you been a member of CrossFit 7 Mile?
Since April 2012. Completed my Level 1 exam in August 2015.

How has your perception of women lifting weights changed since you started CrossFit?
I never wanted to embrace or accentuate my strength, because in my mind I should only focus on “cardio for weight-loss.’ Once I started to work on Olympic lifting with Coach Chris, I could see the special technique, patience and grace that it requires. I’ve learned that lifting and femininity are not mutually exclusive and weightlifting doesn’t change your body structure unless your diet changes drastically. I also know that I’m healthier and more confident than I ever have been so something is working and therefore my journey continues.

You have also taken on Scott’s endurance programs. What inspired you to take on this challenge?
I’m naturally strong so of course the Olympic lifting is my favorite part of CrossFit, but I recognized that I was hugely deficient in endurance and speed. I became willing to look at ways to reduce the imbalances in my skillset. I trusted Scott’s approach to running because he started where I did.

Any surprises about being a member of CrossFit 7 Mile?
It still shocks me how much I love exercising and what it means to be a part of a team. It has given me the chance to do as an adult what I missed out on at grade school playgrounds.

What advice would you give to someone thinking of trying CrossFit and joining CrossFit 7 Mile?
People most speak of injury when they hear the word CrossFit. I’m three years in and I haven’t had that experience, because my workouts are scaled to my fitness level and I pay attention to my body’s cues. Thanks to the CF7M coaches I’m also aware that I’m always capable of more than I believe. However, there are bad trainers with good intentions in every house of fitness. Come meet with the 7Mile trainers, get honest about your athletic background and make your own judgement call.