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: Christopher Winter

Age: I just turned 60.

Why do you train? I’ve tried to be active as an adult.  I started running recreationally in college and Callie, my daughter, was going to Crossfit while she was in college and she kept telling me I should be going.  I finally gathered up my courage and found CF IronFlag.  On my first day Erin told me it was “strangely addictive” and that proved to be accurate for me as well.

Did you play sports in the past? I was literally the last guy picked for sports teams in gym class.  However, I started snow skiing at about 10 years old and I got really into it.  As I mentioned, running started in college.  I did the Chicago Marathon once and I have done the occasional race from time to time.  I was into mountain biking for a while and went to several camps and a few trips.  I still keep a mountain bike in Colorado and I ski with Callie several times a season.  Also, we’ve been doing some extensive hiking trips in the European alps for the the past few summers.  No question, crossfit has given me huge confidence and made me a better skier and hiker.

How long have you been Crossfitting? I’m in the middle of my third year.  I started out going to CF IronFlag once a week and it took about six days to recover from being sore.  I had the running base so that helped cardio wise, but I really got a sense of how far away from “fit” I really was.

What is your favorite thing about Crossfit? I love all of it.  The challenge, the fact that there is always something to get better at. The hard work.  I really enjoy doing workouts with my daughter.   Mostly it’s the people, though.  Everyone is so nice.  I’m so lucky to be able to workout at the 9:00 am class.  So I am there mostly with a group of super strong, super fierce women.  They are so nice and accepting of me.  I really appreciate having them as a crew and it is a pleasure to go to class with them.

What is your favorite Crossfit movement or lift? I like deadlifts, I don’t push huge weight but I am working on it.  Also, overhead squats.  I could not do them at all because they require a combination of strength and flexibility.  Brandon worked with me and helped me get going.  I usually start out pretty stiffly and then loosen up after a while.  Still no huge weight but I like to practice them from time to time after class.

What is your least favorite Crossfit movement or lift? I try very hard not to go there. If there is something I find difficult or hard to do I try to practice it until I enjoy it. I don’t think it’s a good idea to think about things as least favorite because I don’t want to defeat myself before I get started. Previous things on the need practice list would be, burpees, kettle bell swings, rope climbs, wall ball, assault bike, dumbbell work and GHD.What goal are you most proud of achieving thus far?
Kipping pull ups, Brandon kept working with me on them whenever they came up. It took a long time and then one day they just clicked. Also, rope climbs with that J hook foot position. I just started doing those.

What is your next goal to accomplish? So many things to work on and improve but I really need to be able to do double under’s and handstand push ups.

Do you follow a specific nutrition program? No, I love to eat. I try to be aware of what I eat. I’ve lately been trying to not snack, which seems to be going well. I don’t add sugar to anything. Smoothie for lunch most days. Weakness for pizza and burgers.

Do you have any wise words for your fellow crossfitters or future Iron Flag members? I’m still a newbie and learning every day. Thinking about people my age and all the replaced knees, replaced hips, heart issues and other health issues, I would say keep coming consistently. You will not wear out your joints, it will make them stronger and it will pay off big time for you as you age.

After Photo

Athlete in the Spotlight: Jon Brown

Name: Jon Brown

Age: 38

Why do you train? To get and keep in shape, and to be able to maintain a certain level of strength and mobility as I get older.

Did you play sports in the past? Football in high school, early morning soccer in grad school, running

How long have you been Crossfitting? 4 years

What is your favorite thing about Crossfit? Three favorites: 1) the challenge of being pushed beyond my limits, 2) learning new exercises and movements, and 3) the social community, which I think is the “secret” key to the success of CrossFit and the added value.

What is your favorite Crossfit movement or lift? Front squat

What is your least favorite Crossfit movement or lift? Bulgarian split squat

What goal are you most proud of achieving thus far? I finally got multiple pullups last month.  When I started CrossFit I couldn’t do any pullups.

What is your next goal to accomplish? I have lots of goals still on my list.  Toes to bar and rope climb are next on the list. Now that I can do multiple pullups I would really like to train to do Murph Rx next year.  I would also like to run a sub-25 minute 5K and a sub-40 minute 8K next year.

Do you follow a specific nutrition program? Recently the coaches at Iron Flag suggested I do the Whole30 with them some follow CrossFit Iron Flag gym members, and some members of other CrossFit gyms.  I did two rounds of Whole30 in 80 days and lost 30 pounds. It was a great experience. I learned a lot about ingredients and how to read food labels (i.e. “low fat” = sugar and/or artificial junk). If anybody is thinking about doing this let me know, I will give you helpful advice, and I may even do another round with you.  I have also been soda-pop sober for 3.5 years, which was recommended by my doctor, and immediately after quitting pop I lost 10 pounds and all my cholesterol numbers went from bad to good.

Do you have any wise words for your fellow crossfitters or future Iron Flag members? When starting out, listen to your body and don’t over do it.  If you are as out of shape as I was then it will hurt really bad in the beginning. It takes time for the body to adapt, for bone density to increase, for connective tissue to strengthen, so commit to this being a long transformative process.  You may see the CrossFit veterans going 5-6 days a week, and think that you are failing if you can’t do that, but don’t think that, don’t feel ashamed if you can’t do it, you will get there eventually. Some days you will feel like crap in the morning, but when you show up and warm up the pain goes away.  Read, research, and educate yourself about lifts, movements, and health related things like the circulatory system getting the good stuff in and the bad stuff out, iron levels in the context of overtraining, glycogen storage in the muscles, recovery (ice), inflammation from sugar, etc.




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!