Your Success Is Our Success

CrossFit Iron Flag is a CrossFit community that cares about you, your success, and your experience at our facility. But we also care about results! Check out a few of our member success stories below and see for yourself.

Athlete in the Spotlight: Mary Biniewicz

Name: Mary Biniewicz
Hometown: Downers Grove
Age: 62

Occupation: Retired educator; still working in the field on special projects.

Tell us a little about yourself (family, job, sports, interests, etc) My husband and I have been married for 39 years. He is a retired law enforcement official and enjoys his spare time as a pilot. We have one daughter, Melissa, who lives close by with her husband, Conor. I enjoy reading, home improvement projects, and traveling.

What was your fitness background before Crossfit? Eliptical machine and walking

What were your thoughts after your first Crossfit workout? What the heck am I doing here?

What were your goals when you first joined Crossfit? Truly to survive
How have you accomplished or exceeded those goals? With some of the WOD’s my goal still is to survive. I think that will always be the case. I look to increase my endurance and strength. The coaches have helped to stretch and challenge me. I am grateful for that.

Favorite WOD? I appreciate the Hero WODs. They help me focus on a world of issues and events much bigger than me. A humble reminder.

Least favorite WOD? Anything involving running. I dread it!

Favorite Lift? Back Squat

Least Favorite Lift? Snatch. Takes a lot of precision and speed to do well.

How has Crossfit affected your life outside of the gym? I feel stronger, my posture has improved as has my outlook on what it means to get older. Just because I am getting older does not mean I have to be or act “old.”
What advice do you have for people thinking about starting Crossfit or new members? Go for it. Do it for the most important reason – you.

Tell us something people may not know about you. I spent 8 years as a high school dean.


Look familiar? The post-baby mom bod. After my second baby, I lost my confidence. I hated seeing myself in pictures and seeing myself naked was even worse. CrossFit was the “trendy” workout everyone was talking about so I did some research. Intimidation and fear struck. But every time I asked someone who was doing CrossFit what they thought, I got the same response: “I love it.”

I went to CrossFit Iron Flag for a free trial on a Saturday morning. It was awful – the workout was in a different language, I hardly knew any of the movements and I couldn’t even finish my first WOD – whatever that meant. AND I LOVED EVERY MINUTE! The coaches are awesome, supportive and help you the whole way. The workouts are hard but fun. You feel great afterward and the community and coaches keep you coming back for more.
Three days a week turned into five. I’ve gone from pull-ups with multiple bands to doing 5 strict ones in a row. From getting stuck upside down on the GHD machine (true story) to multiple sets with a 25# plate. From a 105-pound deadlift to 205.

More importantly, I feel strong, I feel confident.  And I’m showing my two beautiful girls that chicks can lift heavy weight, climb ropes, do “real” push ups and still wear dresses with pink nail polish. Next up, mastering the kipping pull up and double-unders. The coaches will make sure I do! They are right there ready to pull you up after you get stuck on the GHD machine, push you to get your first pull-up or high-five you after all the small and big accomplishments that happen along the way.


I started at CrossFit Iron Flag in September 2014. To say that it’s changed my life would be an understatement! I’ve always had a very sedentary lifestyle. I’d find a workout I like, do it for a few months and then quit. My weight continued to climb and after the birth of my third child, I knew I needed a change. It wasn’t only about what I looked like on the outside, but how I felt on the inside…tired, rundown and lazy. I’d heard about CrossFit and, to be honest, was a naysayer. I thought it was for true fitness buffs and those looking for more competitive weightlifting. I figured I’d go once or twice and not be able to handle the intensity. In actuality, it was love at first sight. Almost immediately, I was addicted – to exercise – something that never happened to me in my life!

The coaches are extremely attentive, always keeping a watchful eye on form and safety – yet are the first to push you outside your comfort zone, encouraging you every step of the way! CrossFit Iron Flag is the whole package – a first-class yet intimate facility; the perfect mix and wide-variety of weight training and cardio; extremely well-versed and knowledgeable coaches and a “team” feel which makes every day different and fun.

Since I started CrossFit, I lost 26 pounds, 2 BMI points and have dropped more than 11% body fat. While I’ve lost these pounds before, my body has never had the muscle tone that it does now. Although my journey has only just begun, I feel healthy, strong and fit and have CrossFit Iron Flag to thank!