Member Goals

There is no doubt CrossFit is challenging. Because it is infinitely scalable, any given workout can leave all comers lying on the floor sweating, gasping for breath, and, sometimes, sore for days. So why do we do it? We clearly don’t need to put ourselves through this just for the PT test. We do it to obtain elite level fitness. The problem is fitness alone is not a very good goal. It is a journey and for many, journeys are not very inspirational. What most people need are milestones and finish lines. Milestones and finish lines bring a focus to training and drive our motivation to exercise (Have you ever seen what happens when someone signs up for a 10k?). It’s a lot easier to make it to the finish line if you have the goal in sight. That’s the purpose of this page. Post some goals you have for yourself. Maybe you want to have ten pull-ups or maybe you want to get your first muscle up. It doesn’t matter. Just post your goals in the comments section so we can cheer each other on as these goals fall one by one.

  1. My goal is to keep Crossfit alive and well at Mountain Home AFB! I plan on doing this by exposing as many people as possible to Crossfit and by offering them the best training.

  2. Maj Keith Quick says:

    Great to see this page up and running, according to my workout tracker I have been CrossFitting for 24 weeks and have loved every minute of it. I got started with CrossFit at the recommendation of Maj Brian Langford while he was helping me recover from a herniated disk in my back. I come from a long history of high school and college wrestling and have been working out basically not stop since I was 15 to include all types of workout programs and even power lifting. At one point when my Collage wrestling career ended due to injury, I became a strength coach for the Old Dominion University Varsity Athletics program. Why do I tell you all this, because even with this extensive athletic background, I can confidently tell you that CrossFit is the best overall strength and conditioning program for overall fitness I have ever participated in. Don’t believe me, here is some more info. My last two PT test score have been 100% with my best 1.5 mile run time being 9:18. That should mean I am in pretty good shape right, I certainly thought so, but I was wrong. I found this out after I finished my first session of CrossFit and was laying in a pool of my own sweat gasping for breath thinking how could this simply workout have kicked my ass so hard. Bottom line is yes, CrossFit is hard, but if you want to get in better shape then you should give it a try. As for me, my goals are as follows. Since I am quickly approaching 40, my main goal is longevity. I want to be able to maintain an active lifestyle for as long as possible. Other goals are as follows: get in better shape, do not get fat even though I have a major sweet tooth and finally achieve a Fran time of less than 5 minutes. I am confident that continuing in with CrossFit will help me to achieve all these goals and more. By the way, if you do not know what Fran is, then give me a call and we can talk. Finally, thanks for Brian Langford and Mark Tschampl for acting as my CrossFit coaches and getting me started. Some of the moves and exercises in CrossFit are a bit challenging and those two have been there to help me every step of the way. They are awesome and CrossFit rocks. Drink the Kool-Aid, it tastes delicious!

  3. This is awesome Mark! (I stole it for ours) Keep up the great work.

  4. Frank Espinoza says:

    I just found out about CrossFit. My wife is the NCOA and thats part of their pt. I think its awesome from what I have seen so far! Do you guys get together for sessions? I would really like to learn the basics and be able to do pull ups. Right now I really suck at those.

  5. Welcome Frank. We have an on-ramp program M-F at 0730, 1100, and 1530 to get you started in Crossfit. Contact me at to set up an appointment.

  6. Jaala Brooks says:

    I just graduated from tech school, and will be headed to mountain home afb in 2 weeks. I was lookin up cross fit places and came across this site. I’m trying to get started as soon as I get there. Please give me any information you have.

  7. Welcome Jaala! Just email me at when you get here and we will get you started.

  8. sarah says:

    Are there any girls that do this here on base? I have been wanting to do cross fit for awhile now, but havent found any info on any one doing it til now.

  9. Yes Sarah, there are a lot of women doing it. One of our head trainers is female. You can contact her via the “Trainers” page.

  10. Nissi says:

    I was so excited to find this page! I have been going to crossfit almost daily for two months and wanted to continue my progress when I got to Mountain Home. I’ll see you in a few weeks!

  11. Yockey says:

    Have been doing Crossfit since March ish, since Mark put me through the On Ramp program. I have been making quite a bit of progress, just recently learned to string together multiple double-unders and can do about 25 now, next move on my list is the Muscle-up, pretty damn close but can’t keep my false grip under control. . . Increased my dead hang max by 3 since March and have been consisently busting PR’s every couple weeks. Crossfit!!

  12. Chantelle says:

    We should be there in 3 weeks! I am ready for some crossfit!! How do I sign up?

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