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Member Spotlight: Andrea Smith







Member Spotlight: Ian Feathers







Member Spotlight: Shawn Hall







Member Spotlight: Stephanie Kreps







Member Spotlight: Doug Stacy







Member Spotlight: Crystal Noel

Age: 38

Hometown: Tazewell, VA

Pets: My cat, Carmel

Occupation: Registered Respiratory Therapist/Registered Sleep Tech.

Education: Associate Degrees in Respiratory Care, Science, and General Studies

Started IMCF: November 2014

Why I enjoy IMCF: I can do things I never thought I could do.

Favorite Move: Any weights

Least Favorite Move: Running

Least Favorite WODs: Partner WODs. I don't like to hold others up.


Go-to Meal/Snack: Apple with Soy Butter

Treat Day Indulgence: Ben & Jerry's Cherry Garcia 

Most Recent Book: Encyclopedia of Muscle and Strength

Bucket List Item: Retirement

How CF Has Helped Me in Everyday Life: It has helped when lifting/moving patients and has helped me move stuff alone that I might ordinarily need help with.

When Not CrossFitting...I can be found at work, home, or a wrestling show.

Future Goals: Pull-ups and improve my running.

Member Spotlight: Ashleigh and Ben Randolph






Member Spotlight: Paula Nichols







Member Spotlight: Kimberly Evans


Age: 48
Hometown: Abingdon (but originally from DC Metro area)
Spouse/Kids/Pets: Brian/Nathan/and two cats Ally & Petey 


Occupation:Recently returned to my roots in organizational design/development/ performance after a 3-year hiatus. During this break I did something totally different: I turned my hobby, cooking, into a small personal chef business.
Education: BS Electrical Engineering & MS EE Systems and Controls, Virginia Tech


When did you start doing CF or coming to IMCF? Spring 2013
Why do you enjoy CF? The fun and supportive community

Favorite Move: Cleans and Presses
Least Favorite Move:  Burpees
Favorite WOD or Least Favorite WOD: My favorite would be any of the strength based WODs like CrossFit Total with presses, squats and deadlifts. My least favorite is any WOD with lots of burpees.

Go to Healthy meal or snack:  Avocado slices with sea salt
Treat Day indulgence:  Nachos with blue corn tortilla chips, Chocolate with cayenne and sea salt.


Favorite Quote: "The mind, once stretched by a new idea, never returns to its original dimensions." Emerson
Most recent book you've read:  I’m reading “The Startup Checklist:  25 Steps to a Scalable, High Growth Business.”


One interesting fact about yourself: I've lived in places ranging from one of the most barren & remote islands in the world to crowded big cities so I suppose it helps me relate to all kinds of people.

One item on your bucket list:  I’d like to visit all our National Parks

How has CF helped in everyday life? My prior back problems have been resolved as I’ve gotten stronger.

When not CrossFitting you can be found…watching my son’s soccer matches

Future goal - 6 month, 12 month:  Over the next 6 months, my goal is to stay reasonably on track with clean eating and exercise while going through a major job change and a relocation to a new city and state.  My 12-month goal is to achieve 3x week consistency with Crossfit workouts once I’m settled in my new home, though it will be hard to find a CrossFit environment that is as great as what Paul and Shelly have built here.  

​​Member Spotlight: Chuck White

Age: 45

Hometown: Bristol

Kids/Pets: I have 2 boys Cree 15 and Blade 13; dog - pointer Lucy. We rescued her

2 years ago.

Occupation: Sysco foods, Bristol to Marion is my territory.

Education: High School - John Battle; College - Va Highlands. I also attended Emory and

Henry for short time.

When did you start doing CF or coming to IMCF? Nov. 2014

Why do you enjoy CF? I just go for the 80's hip hop lol. I love the people. I like that you

walk in and the work out is looking at you. It keeps working out from getting stale.

Favorite Move: Um probably boxes. I could do hundreds

Least Favorite Move: Deadlift

Favorite WOD or Least Favorite WOD: I like chippers least -anything that has a 50 min

cap and nobody has completed that day.

Go to Healthy meal or snack: I'm really into drinking a lot water right now. Also, fresh


Treat Day indulgence: double IPAs

Favorite Quote: "The best way to predict the future is to create it."

Most recent book you've read: In the Kingdom of Ice - about a ship wreck in 1900.

One interesting fact about yourself: I won some VA state medals in track and field, but I

won even more in theater.

One item on your bucket list: Italy - top of a big list

How has CF helped in everyday life? A lot, helps with stress reduction, my blood

pressure has dropped several points which leads to being more relaxed. It's also kicked up

my confidence level when life can be challenging.

When not CrossFitting you can be found... lake or walking the dog

Future goal - 6 month, 12 month: Goals remind me of work. I set goals every year to stay

on task. I have started thinking about how I could work on a boat somewhere warm like

20 years from now.


Member Spotlight: Andrea Dick






Member Spotlight: Jared Lovett and Sarah Ellis


Name: Jared Lovett

Age: 25
Hometown: Abingdon, VA 
Spouse/Kids/Pets: Future wife (T-minus 9 days) – Sarah J We’ll also have a black Labrador coming into the family as a wedding gift. His name will be Miller, and he’s currently 3 weeks old.

Occupation: Graduate Student – Doctor of Physical Therapy Program (DPT) at Emory and Henry College
Education: Abingdon High School 2009; Bachelor of Arts, Yale University 2013

When did you start doing CF or coming to IMCF? I started CrossFit in New Haven, CT as soon as I my college swimming career ended. I couldn’t just “go to the gym” and “workout.” I needed competition and goals and wanted to still “compete” in a sport. I lost my identity as an athlete after I finished collegiate swimming (I had been a competitive swimmer since I was 10), and was able to somewhat maintain/regain that identity with CrossFit. It’s a good sport for washed up college athletes. :-) 
Why do you enjoy CF? I think it’s fun to constantly work towards a goal. CrossFit allows me to come in every day to try and better myself in a certain movement or workout. You rarely do the same conditioning workout twice while simultaneously adhering to a relatively strict strength and OLY lifting program. So, contrary to what many may think, there’s a method to the madness while remaining constantly varied.

Favorite Move: Muscle Ups (Bar and Rings)
Least Favorite Move: I have a love/hate relationship with deadlifts. A big part of CrossFit and competing in the sport is finding what you’re bad at and attacking your weaknesses. I’m currently doing that with deadlifts (it’s been a 3 year process).
Favorite WOD or Least Favorite WOD: Nothing specific, usually a chipper or triplet that’s between 6 and 12 minutes.

Go to Healthy meal or snack:  Steak and Potatoes
Treat Day indulgence: Oreos or Donuts. Or ice cream. But mainly donuts. Yea, donuts are awesome.

Favorite Quote: “Obsessed is a word the lazy use to describe the dedicated.”
Most recent book you've read: Pathophysiology, Pharmacology, Musculoskeletal Disorders – all pleasure reading, of course…

One interesting fact about yourself: I had to get a catheter ablation during my sophomore year of college to correct exercise-induced supraventricular tachycardia. If they couldn’t fix it, I wouldn’t have been able to continue competing as a collegiate athlete, and I wouldn’t be able to come and workout everyday like I do now.

One item on your bucket list: Attend the Olympics (as a spectator). Being a former swimmer, that’s our Super Bowl. It’s the pinnacle of Sport. It’d be so cool to watch everything unfold.


How has CF helped in everyday life? CF gave me a butt and a wife, in that order. The two aren’t unrelated. :-)

When not CrossFitting you can be found…. Studying. School is pretty demanding right now. I have another year of classwork before I start clinicals/rotations. The light at the end of the tunnel is there.
Future goal - 6 month, 12 month: For CrossFit, make it to Regionals in the next 2-3 years. For life, get my DPT degree (May 2018 expected) and get a big boy job.

Name: Sarah Ellis (Sarah Lovett by July 9th)

Age: 28
Hometown: Abingdon ,VA
Spouse/Kids/Pets: Future Husband (Jared), family dog – yellow lab named “Marlee” and black lab puppy named “Miller”

Occupation:  Art teacher at Abingdon High
Education: ETSU where I was a cheerleader

When did you start doing CF or coming to IMCF? June 2013
Why do you enjoy CF? I enjoy CF because my future hubby, Jared is my biggest supporter and favorite workout partner. I love the challenge. I’ve never been pushed as hard in any other sport.  I finally love the sport I do!

Favorite Move: Barbell movements (clean and jerk, snatch, thruster, deadlift)
Least Favorite Move: Muscle ups because I have a mental love/hate with them.
Favorite WOD or Least Favorite WOD: I love EMOM and longer workouts. Hate running (ironic because I ran 8 miles a day before CF…. Short WODs kill me. I need to work on those!

Go to Healthy meal or snack: Jerky, bananas, protein bars
Treat Day indulgence: Ice cream and cobblers

Favorite Quote: “Get comfortable being uncomfortable”  and “Champions are bending over to exhaustion when no one else is looking”

Most recent book you've read: Fifty Shades of Grey ;)

One item on your bucket list: Visit Rome, Italy

How has CF helped in everyday life? I am able to do everything on my own! Things that used to require an extra set of hands don’t anymore! I have more confidence and I feel comfortable in my own skin. I don’t worry about the number on the scale. I feel strong and beautiful!!

When not CrossFitting you can be found…. Making Art, cooking, and playing with my puppies!
Future goal - 6 month, 12 month: I want to make it to the CrossFit Regionals before I am 30 years old!!

Member Spotlight: Matthew Trent

Age: 21

Hometown:  Abingdon, VA 

Spouse/Kids/Pets: Not married, no kids, I have two cats, Butters and Laura

Occupation:  Student and Front End Manager at Food City

Education: Second year in college, pursuing Bachelor’s degree in Criminal Justice


When did you start doing CF or coming to IMCF? February of 2013

Why do you enjoy CF? It helps me in everyday life and stronger people are harder to kill.

Favorite Move: Cleans

Least Favorite Move: Wall balls

Favorite WOD or Least Favorite WOD: They all have their ups and downs

Go to Healthy meal or snack: Cheese and fruit bars

Treat Day indulgence: I drink beer

Favorite Quote: “The challenge makes you stronger.”

Most recent book you've read: On Killing by Lt. Col. Dave Grossman

One interesting fact about yourself: I’m a twin

One item on your bucket list: Skydiving

How has CF helped in everyday life? I’m a lot stronger and faster.

When not CrossFitting you can be found… With friends or at Food City

Future goal - Be a monster


Member Spotlight: Margaret Rixom


Age: 44

Hometown: Boston, MA. Moved to Abingdon VA in 2012. 

Spouse/Kids: Husband - Shane; Kids - Evan and Noah (twins); Dog - Chase

Occupation: Librarian at Cornerstone Christian Academy

Education: Masters Degree in Guidance and Counseling- Nova Southeastern University

When did you start coming to IMCF? 2 years ago

Why do you enjoy CF? No matter my energy level, I feel encouraged and energized by the positive people that surround me at CrossFit.

Favorite Move: Bench press

Least Favorite Move: Burpees!

Favorite WOD: Jump rope and AbMat WODs

Go-To Healthy Snack: Sweet potato with cinnamon

Treat Day Indulgence: Gluten-Free Vanilla Cupcake

Favorite Quote: "Change your thoughts and you change your world." Norman Vincent Peale

Good book you've read: Orphan Train by Christina Baker Kline

One item on your bucket list: Visit Sequoia National Park, see redwood trees.

How has CF helped in everyday life? Gives me a positive start to the day and helps me to feel good about myself.

When not CrossFitting, you can be found... at Cornerstone Christian Academy, walking my dog, or home doing laundry. 


Member Spotlight: French Moore III


Age: 59

Hometown: Abingdon VA

Spouse/Kids: Laura (wife), 4 kids (Anna, Grace, Katie, and Buddy), and 4 grandchildren, (Judah, Levi, Caroline, and Abigail)


Occupation: Dentist

Education: B.S. (JMU), DDS (Medical College of VA)


When did you start doing CF or coming to IMCF? May 2013

Why do you enjoy CF? It keeps me mobile and motivated

Favorite Move: Back squat and planks

Least Favorite Move: Pullups

Favorite WOD: Today's (Thrusters, KB Swings, Rowing)

Go to Healthy meal or snack: Mixed nuts

Treat Day indulgence: Chocolate


Favorite Quote: "I can do all things through Christ who strengthens me." (Phil. 4:13)

Most recent book you've read: "The Third Target" by Joel Rosenberg

One interesting fact about yourself: I love having Anna as a coach and my office manager, and having her family (Kevin, Judah and Levi) so close.

One item on your bucket list: Snow Cat Skiing in the Canadian Rockies


How has CF helped in everyday life? It helps get my work day started, oxygen to  the brian, and keeps me health-conscious.

When not CrossFitting you can be found… Playing racquetball, doing dentistry, or continuing dental education

Future Goal: To continue my CrossFit commitment



Member Spotlight: Becky Bratton and Tammi Woodward


















Name: Becky Bratton

Age: 54

Hometown: Bristol, VA

Spouse/Kids/Pets: Husband (Trace), 3 sons, 2 daughters-in-law, 2 granddaughters, 2 dogs and 1 cat.


Occupation: Skyland Coin and Jewelry ( a small family business in Bristol for 45 years)

Education: My degree is in Business Management but my education comes from life experiences.


When did you start doing CF or coming to IMCF? April took me a few months to get enough courage.

Why do you enjoy CF? I love the people, the energy, working out in a group and the variety of moves

Favorite Move: wall balls

Least Favorite Move: overhead squats

Favorite WOD: Filthy Fifty is one of my favorites, but I like any WOD with a lot of different moves.

Go to Healthy meal or snack: Nuts

Treat Day indulgence: chocolate


Favorite Quote: " If you can lay down at night, knowing that you made someone's day just a little bit better, you know you had a good day."

Most recent book you've read: "All the Stars in the Heavens" by Andriana Trigiani and Your Body is Your Barbell by BJ Gaddour


One interesting fact about yourself: Started learning to play the piano at age 50

One item on your bucket list: To go to Alaska


How has CF helped in everyday life? It is the best way to start the day. I feel stronger and healthier than ever before in my life.

When not CrossFitting you can be found… with family, walking or biking on the creeper, beading, reading or playing the piano.

Future goal: To be able to climb the rope to the top of the gym!


Name: Tammi Woodward

Age: 50
Hometown:  Bristol VA

Spouse/Kids/Pets:  Married for 30 years to John Woodward, 3 kids, Madalyn, Nicholas and Alex, 2 granddaughters and 2 fur babies


Occupation:  Homemaker
Education:  Virginia High


When did you start doing CF or coming to IMCF? Jan 2013
Why do you enjoy CF? I love the atmosphere, the friends I have made, the challenge of the WODs and that it is a different workout everyday


Favorite Move: Don't really have a favorite
Least Favorite Move: Burpees
Favorite WOD: I enjoy the Murph, I like the WODs with lots of different moves like the Fight Gone Bad or the Filthy Fifty

Go to healthy meal or snack:   Meal would be a good steak, snacks would be fruit, nuts and smoothies 
Treat Day indulgence: Hot Krispy Kreme Doughnuts


Favorite Quote: Prov. 3:5,6
Most recent book you've read: What Alice Forgot


One item on your bucket list: Don't really have a bucket list, just enjoying the journey
How has CF helped in everyday life? I am stronger and have more energy

When not CrossFitting you can be found… Hanging out with my husband and family.
Future goal: No specific goals for CF, just want to continue to get stronger and always want to improve my form

Member Spotlight: Matt Cobb


Age: 46 1/2

Hometown: Broken Arrow, OK  but I live in Bristol, VA    

Spouse/Kids/Pets:  Spouse - none WOOHOO!!!  Glad that’s behind me! / Kids - 6 all together. Ages 27 to 9


Occupation:  Interventional Radiologist - don’t ask - unless you have insomnia

Education:  Doctor of Osteopathy - Oklahoma State Univ.


When did you start doing CF or coming to IMCF?  I think it was August 2013.  

Why do you enjoy CF?  Probably the best part for me is the people.  Getting to work out with everyone.  Everyone making progress at their own pace.  And everyone is in it together and pulling each other along with an encouraging word.


Favorite Move:  Definitely the Oly lifts.  They’re so technical. 

Least Favorite Move:  Sumo Deadlift High Pull

Favorite WOD:  Fran is my favorite  

Go to Healthy meal or snack:    Greek yogurt

Treat Day indulgence:  Ice cream


Favorite Quote: To alcohol - the cause of and solution to all of life's problems

Most recent book you've read:  Lie in My Grave - fascinating look into the early adulthood of our head coach.


One interesting fact about yourself: Both hips have been replaced.


One item on your bucket list:  Hike the AT

How has CF helped in everyday life? CF helps everything.  But mostly it keeps me fast enough and strong enough to play with my girls.  They love doing gymnastics and parkour stuff outside. Plus we play a fair amount of soccer.  


When not CrossFitting you can be found… Either at work or hanging out with my daughters


Future goal - 6 month, 12 month:  This is a tough one.  I don’t have specific numbers in mind for CF.  I really try to go as hard as I can on any particular day.  Always trying to improve in strength or flexibility or skill.  As long as I’m making progress I’m pretty happy.  If I could put on about 10-15 lbs of muscle ——— that'd be great.



Member Spotlight: Risa Clark


Age: 32

Hometown: Tazewell, Virginia 

Spouse/Kids/Pets: Chris Clark; Ras-i, Maya, Taz (two dogs and one cat)

Occupation:  Dentist 

Education: James Madison University, Virginia Commonwealth University- School of Dentistry 


When did you start doing CF or coming to IMCF? January 2015

Why you enjoy CF? I love the encouraging and supportive community atmosphere. Our amazing trainers truly have a vested interest in our personal goals and inspire each of us to be our best. Crossfit physically pushes you in ways you never imagined but provides a sense of personal accomplishment when you see the results of your hard work. 


Favorite Move: Cleans

Least Favorite Move: Wall Balls

Favorite WOD or Least Favorite WOD: my favorite workout is the one I just completed! I don't really have a least favorite workout- I like how each workout challenges you in different ways.


Healthy meal or snack: boiled eggs

Treat Day indulgence: pumpkin spice frappuccino with whipped cream! 

Favorite Quote: " If you tell the truth, you don't have to remember anything " - Mark Twain/My Dad

Most recent book you've read: Unfinished: Filling the Hole in our Gospel - Richard Stearns 


How has CF helped in everyday life? Crossfit has truly changed my life for the better! I was always active and socially an extrovert. Crossfit just wraps everything I enjoy about life into a gym. :) I cannot say enough about our trainers and how they inspire each of us everyday to be our best. The gym atmosphere is like a family and I am thankful to be a part of it! 

When not Crossfitting you can be found... Walking my dogs or spending time with family

Future goal: hand stand pushups and 10 kipping pullups!!! That's not t0o much to ask for, right ;)

Member Spotlight: Eduardo Balcells


Age: 50

Hometown:  Falls Church, Va

Spouse/Kids/Pets: Cristy/Eva, Sophie, Diego, Nick, Izzie/Molly, Stars Luna


Occupation:  Cardiologist

Education: Va Tech, UVa


When did you start doing CF or coming to IMCF?  Sept. 2014

Why you enjoy CF at 5 pm?  Rejuvenate after work


Favorite Move:  Bench

Least Favorite Move: Dead lift

Favorite WOD or Least Favorite WOD: Favorite Eva;  least: anything with Wall Balls


Go to Healthy meal or snack:  Fruit, nuts

Treat Day indulgence: semi sweet chocolate


Favorite Quote:  "Before I studied the art, a punch to me was just like a punch, a kick just like a kick. After I learned the art, a punch was no longer a punch, a kick no longer a kick. Now that I've understood the art, a punch is just like a punch, a kick just like a kick." - Bruce Lee

"A man seeking honesty is not truly honest, an honest man is just honest" - My father


Most recent book you've read: The Power of Habit


One interesting fact about yourself: started MitoAction with my wife


How has CF helped in everyday life? It's a keystone habit for me to stay healthy and maintain optimum mental and physical form. It is also a very positive community at IMCF which restores my social faith.


When not CrossFitting you can be found…. With kids and family

Future goal: complete Olympic triathalon


Member Spotlight: Kim LaForce


Age: 45
Hometown: Abingdon, VA [born in Fort Jackson, SC but moved here in 1980]
Kids/Pets:  One son, Jessee, 5 dogs and 3 cats & usually fosters

Occupation:  Human Resources
Education: East Tennessee State University [ETSU], BBA


When did you start doing CF? April  1, 2014 [April Fools Day] after 2 years of my brother pushing me to try it! He lives, eats and sleeps CrossFit!
Why do you enjoy CF? Challenging, always pushing yourself. also working out in groups helps me push myself harder...less slacking off :) Plus the people at crossfit awesome...hard to find a better group of people.


Favorite Move:  Box jumps
Least Favorite Move: Wall balls
Favorite WOD: MURPH 
Go to Healthy meal or snack:  Banana with almond butter 
Treat Day indulgence: So Delicious Cashew Salted Carmel Ice Cream with wet walnuts.


Favorite Quote:  "The people who are crazy enough to think they can change the world, are the ones who do." Steve Jobs
Most recent book you've read:  Never Cry Wolf
How has CF helped in everyday life? Establish a long-term commitment  to overall health. Also build core strength to help endurance for running. Inspiration from group to push yourself harder. FOCUS on total health to include diet [which I've made some significant changes since the 60-day challenge last fall], strength training, and setting fitness goals.
When not CrossFitting you can be found….running! or volunteering with Happy Tails Animal Rescue or State Franklin Track Club.
Future goal: 3 month - Run marathon in October 2015; Long term goal is to continue becoming a stronger runner and hopefully run an ultra.



Member Spotlight: Jamie Dick


Age: 51 years old

Hometown: Grew up in Kansas but have lived in Abingdon for last 27 years.

Spouse: Married to my beautiful wife Andrea for 8 years.

Kids:  James (16) Jacob (13 this month), Aubrie (8).

Pets:  We have 3 Yorkies (Reece Cup, Buttercup, and Coffee Cup) and a Pekingese named Molly with only 3 legs. 


Occupation/Education: I graduated with a BS in Physical Therapy from the University of Kansas in 1986. I am a Physical Therapist and have the pleasure of working with my wife every day at our practice, Abingdon Therapy Services. I started the practice in 1994. We treat mostly orthopedic and sports-related injuries. I also am a Certified Pedorthist and out of our Physical Therapy practice I do a lot of custom foot orthotic fabrication and do a lot of specialized shoe fittings and modifications. In the past we have also operated Running Specialty stores and I'm still part owner of Foot Rx Running in Asheville, NC. 


When did you start doing CF or coming to IMCF? I have to thank my wife for encouraging me to start coming to Iron Mountain CF. I started on January 6th, 2014 and used her membership that month while she took a break. I got my level 1 coaching cert March 2015. 


Why you enjoy CF? I dont know where to start, because I like so many things about CF. I think my favorite thing about it is the community/family aspect. I played alot of team sports growing up and with CrossFit it feels like once again I am part of a "team." All the members seem like a big family and it is the same at every box I have gone to. Something about CrossFit brings people together. I love how everyone encourages everyone else and how by scaling movements and weight it is an even playing field for all. I am the typical crossfitter who "talks about it all the time" LOL. I love to see people make progress, and watching people change over time and seeing them accomplish goals really gets me going. I have even begun incorporating a lot of CrossFit-related movements and mobility exercises into my daily PT practice. In my late 30s and early 40s I was a competitive runner but spent several years as a couch potato before finding CrossFit.  I wasn't sure that at my age I could handle the weightlifting and wasn't sure if I could make gains or add muscle mass. Thanks to CrossFit and our great coaches at IMCF though I am in the best shape of my life and am stronger, faster and more flexible than ever, and I have a better understanding of nutrition and how important it is. I feel like an athlete again. 


Favorite Move: Deadlift

Least Favorite Move: Anything requiring shoulder mobility! Snatch and Overhead Squats are my downfall.

Favorite WOD: I love doing HERO WODs and those that are grueling. As far as "the girls," Linda and Cindy are my favorites. 

Least Favorite WOD: Fran....ugh and 15.5 was AWFUL.


Go-to healthy meal: I eat a lot of beef, eggs, and nuts. My wife is a great cook and very conscious about eating well, and I am blessed that we get to eat as well as we do.

Go-to snack: I go through a lot of beef jerky (we make it at home so we control what goes in it)

Treat Day indulgence: ICE CREAM! 


Favorite Quote: Teddy Roosevelt "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, and comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat."


Most recent book you've read: I don't read a lot but have spent more time lately in Kelly Starret's "Becoming a Supple Leopard" than any other book. 


How has CF helped in everyday life? I feel as if I am a better Physical Therapist since starting CrossFit. I am more fit than ever and feel healthy.

When not CrossFitting you can be found: Doing stuff with family.


Future goal: 6 month - become better at the things I struggle with (mobility and overhead movements, more proficient with double unders, consistant muscle ups, "stringing" together kipping pullups); 12 month - doing more CF competitions, level 2 coaching certification (would love to develop a CrossFit program for adaptive athletes with disabilities) and keep making GAINZ.

Member Spotlight: Anna Burrill

Age: 29

Hometown: Abingdon, VA

Spouse/Kids: Kevin (a new CrossFitter, yay!), and 2 boys, Judah (5) and Levi (4), who also love CrossFit, particularly ring swings, box jumps, and handstand push-ups.  


Occupation/Education: MM in Piano Performance, but I currently am the patient coordinator at my dad’s dental practice. And I love it!


When did you start doing CF? May 2013

Why do you enjoy CF? I love it for what it is: constantly varied, high-intensity, functional movement. While CF is largely anaerobic, my endurance has grown since starting, as well as my running speed. I shaved 90 seconds off of my 5K after one year of CrossFit. I also love the community aspect. Regardless of our level or ability, we’re working out together and pushing each other, seeing each other reach new goals and having fun in the process!


Favorite move: I really enjoy cleans, and rope climbs.

Least favorite move: Rowing. I’m so slow!

Favorite WOD: Filthy Fifty, or something like it. I like the long ones with lots of variety.

Least favorite WOD: Anything with lots of rowing.


Go-to healthy meal or snack: Nuts, homemade granola, or granny smith apples with lemon juice and cinnamon.

Treat day indulgence: Gluten-free mint brownie with Breyer's vanilla.


Favorite quote: “What comes into our minds when we think about God is the most important thing about us.” A.W. Tozer "The greatest work is on our knees." Matthew Olson

Most recent book you’ve read: In the middle of “Counter Culture” by David Platt.


How has CF helped in everyday life? Daily energy, better form and strength for functional movements, and something fun to talk about and follow!

When not Crossfitting, you can be found: At French Moore’s dental office, at home with my boys, or in front of a piano.


Future goals: Free-standing HSPUs, handstand walk, and stringing together muscle ups (just got 2 last week!). 



Member Spotlight: Kevin Trent

Age: 50

Hometown: Abingdon

Kids/Pets: Twin boys (Matt and Neal), and a cat


Occupation: Painter


When did you start doing CrossFit? May 2013

Why do you enjoy CF? Better mobility


Favorite Move: Box jumps and running

Least Favorite Move: Presses


Go-To Healthy meal or snack: Beef jerky, apple

Treat-Day indulgence: Taco Bell


How has CF helped in everyday life? I feel better and have more mobility.

When not crossfitting, you can be found...Working on the job or at home, shooting or hunting when time allows.


Goals: To maintain mobility and build more endurance and strength.


Member Spotlight: Melanie Mason


Age: 44

Hometown: Calgary, Alberta, Canada

Spouse/Kids: Dave and Cameron Mason

Pets: Skittles, Daphne, Rhia, Bobo and Muppet


Occupation: Education


When did you start doing CF? I have been IMCF since day one!

Why do you enjoy CF? Working out with a great bunch of people and feeling like I accomplished something after a hard WOD.


Favorite Move: Squats

Least Favorite Move: Burpees

Favorite WOD: Chelsea

Go to Healthy meal or snack: Pistachios

Treat Day indulgence: El Patio


Most recent book you've read: Still Alice


How has CF helped in everyday life? I feel stronger and have more energy. When not CrossFitting you can be found…. If not working or at home I'm probably helping stray animals.


Future goal: One day I will climb that rope!!!!

Member Spotlight: Bob Keene


Age: 58

Hometown: Garden Creek, VA

Spouse/Kids/Pets: I have been married for 24 years to Carla. We have 2 children, Tyler 18 and Kara 17. Our family cat, Bushy is 12 years old.

Occupation: Financial Advisor at New Peoples Bank

Education: Virginia Tech 1979


When did you start doing CF? I joined IMCF in February 2013.

Why do you enjoy CF? I like it because it is a new challenge every day.

Favorite Move: My favorite exercise is squats. Paul told me when I first started his program that if I could squat I could be insured to take care of myself in my later years.

Least Favorite Move: The clean and jerk due to my lack of flexibility. It is difficult to get my hands over my head.

Favorite WOD: My favorite WODs are anything timed.


Go to Healthy meal or snack: I am on the road everyday with my job so healthy snacks are not convenient. I try to find lean protein like baked chicken from Chic-fil-A or a healthy sub from Subway.

Treat Day indulgence: PEANUT M&Ms....I cannot say no to them. If they were a drug I would need an intervention!


Favorite Quote: "There's only two kind of people Andy, the quick and the dead." ...Barney Fife

Most recent book you've read: The Bengal HA!


How has CF helped in everyday life? CF has helped with my overall wellness. The workouts are comprehensive, so every aspect of my fitness level has increased.

When not CrossFitting you can be found…Water skiing. I competed in tournament slalom water skiing for 25 years. Although there were typically 25 plus skiers in my catagory, the ultimate competion was doing my personal best each time I went on the water much like CF.

Future goal: Continue to better myself and stay healthy.

Member Spotlight: Stacey Dorton


Age: 43

Hometown: Abingdon

Family: I have been married to my high school sweetheart, Patrick Dorton, for 20 years. We have 2 kiddos, Emily (15) and Will (almost 9). Emily plays soccer for AHS and is also a Crossfitter. Will plays whatever sport is in season, but baseball is his favorite. He also plays the piano.


Occupation: My occupation is mostly Mom, but I also work part-time at VHCC as the Tutoring Coordinator while the kiddos are in school.

Education: I have a BS degree from Virginia Tech in Human Nutrition, Foods and Exercise.


When did you start coming to IMCF? I started CF the first week that Paul and Shelley opened IMCF in January of 2013.


Why do you enjoy CF? I enjoy the CF WODs because everyday is different than the day before, they are functional and help with everyday activities, and I am stronger at 43 than I have ever been...which is a motivating feeling. I also like that the Hero WODs are named after actual soldiers who have given their life for our country. Knowing that makes me want to work harder. It is very interesting to read about each Hero after the WOD.

But mostly I enjoy IMCF because of our "community." Paul and Shelley are amazing and generous people. All of the coaches are so helpful and knowledgeable...I can always count on all of them to keep me motivated and to make sure I am doing things correctly. When I walk in the door at IMCF, I can always expect encouragement, competition, someone who is as excited about my PR as I am, someone who understands just how challenging a certain move/WOD is, and lots of laughs along the way.


Favorite Move: Power cleans and deadlift. I also like burpees.

Least Favorite Move: Thrusters!!!! The most technically challenging for me is the overhead squat.

Favorite WOD: I like "Fight Gone Bad"


Go-to healthy meal or snack: Berries and nuts for a snack. Either turkey taco salad or spaghetti squash with meat sauce for a meal.

Treat day indulgence: Ice cream or pizza

Favorite quote: I love music so my favorite quotes are from songs. "Once in a while you get shown the light in the strangest of places if you look at it right." "Love, it will not betray you, dismay or enslave you. It will set you free."


How has CF helped in everyday life? The feeling of accomplishing something really challenging for me is much better than the feeling of being the "best" or "perfect" at something that comes easy.


When not CrossFitting you can be found….taking kiddos to and from sports and other activities. As a family we like to be outside as much as we can. I also love my garden.

Future goal: 6 month, 12 month: just keep getting stronger and faster.

Member Spotlight: Tyler Vencill

Age: 29

Hometown: Lebanon, VA

Spouse/Kids/Pets: Married for two years to my wife Abby and we have a cat named Gigi.

Occupation/Education:  I graduated from Virginia Tech in 2008 with a Bachelor’s Degree in Civil Engineering and I have worked as a Civil Engineer for the Town of Abingdon for the past six years.



When did you start doing CF or coming to IMCF? I started Crossfit in March 2013 when I heard about IMCF from a coworker who was attending at the time, so I thought I would give it a shot.

Why do you enjoy CF?  I have never been a person who does well outside of structure. I have tried to go to the gym on my own and it is difficult for me to program and motivate myself.  So I really enjoy that all I have to do is show up with a good attitude and a willingness to work hard, and Paul and the other coaches will take care of the rest.



Favorite Move:  Clean and Jerk

Least Favorite Move:  Running

Favorite WOD or Least Favorite WOD:  Murph.  It is my least favorite while doing it, but it is my favorite to finish.

Go-to healthy meal or snack:  I’m not sure anyone wants to take advice from me on this subject, but when I have time to cook I like Turkey Sausage and Sweet Potatoes.



Favorite Quote:  “Trust in the Lord with all your heart; do not depend on your own understanding.  Seek His will in all you do, and He will show you which path to take.” Proverbs 3:5-6


When not CrossFitting you can be found:  I am either with my family or I am on the golf course.

Future Goals:  Keep getting stronger, be able to run a 5k in under 24 minutes and enjoy it, if that’s possible.

Member Spotlight: Anna Sherrill

Age: 69 (70 yrs April 3, 2015)

Hometown: Abingdon

Occupation: Retired and volunteer work with Mount Rogers Appalachian Trail Club, Virginia Creeper Trail Club, German teacher at the College for Older Adults in Abingdon. 

Education: Ph.D Biochemistry

Started CrossFit: Oct. 11, 2013


Why you enjoy CF: It has helped me increase my upper body muscle mass instead of continuing to lose it with each passing year. 

Least favorite move: Pull-ups, because I could not do even one when I joined IMCF. Now I am able to pull my chin up to the bar. 

Least favorite WOD: All of them are challenging, and I like that.


Healthy meal or snack: Predominantly minimally-processed vegetarian, and occasionally 3-5 oz baked fish.

Treat day indulgence: None. I lost my craving for chocolate when I switched to a vegetarian nutrition plan.


Favorite quote: "It's never too late to make a positive change."

Most recent book you've read: "Year Zero: A History of 1945" by Ian Buruma.


How has CF helped in everyday life? It is now easier for me to work on the relatively large landscaping areas at my house, to do minor trail maintenance including removal of tall, blown-down trees up to 6-in. diameter, and do various home maintenance tasks that require 8-ft. to 12-ft. ladders. 


When not CrossFitting you can be found.... Bicycling with my husband on the Virginia Creeper Trail, hiking on the Appalachian Trail in Virginia, Tennessee, and North Carolina, downhill and cross-country snow skiing with my family in Colorado and West Virginia, ice skating with my Canadian friend on Ottowa's Rideau canal, and running 5k and 10k races.


Future goal: Learn how to do pistols without rubber-band assistance. 

Member Spotlight: Josh Combs


Age: 37

Hometown: Abingdon

Occupation: Construction/mowing/CrossFit

Education: B.S. Construction Engineering (ETSU)

Started CrossFit: The first day IMCF opened (January 2013)



Why you enjoy CF: It has changed my life 100%! I am in the best shape of my life, EVER!

Favorite Move: Pull Ups, I can string 45 now! MU and Tire Flips!

Least Favorite Move: Thrusters whip my butt, but I still love them.

Favorite WOD: Any Hero WOD

Least Favorite WOD: Have not met one


Healthy meal or snack: Steak, Veggies and IPA

Treat day indulgence: Dark Chocolate - Pretty much no treat days

Favorite quote: "I can do all things through HIM who gives me strength." (Philippians 4:13)

Most recent book you've read: 4 Blood Moons, by John Hagee


How has CF helped in everyday life? I have always worked out but Crossfit changes everything! My strength and physical endurance are at a new level! I can compete in Navy Seal Runs now, Who knew? Paul and Shelley are the best! I am forever grateful for support. They are really good friends and I consider them family!


When not CrossFitting you can be found…. Being with my kids and family or doing anything outside.


Future goal: Work on mobility. Learn how to do overhead squats and pistols

Member Spotlight: Jill Lambert


Age: 35
Hometown: Abingdon
Occupation: hair stylist
Education: UGA - BBA in Risk Mgmt and Insurance
Started CF:  January of 2013

"I love that it is challenging and a different workout every day. It never gets old or boring and I always know when I walk out of CF that I have done something that day that is healthy, fun and makes me stronger."

Favorite move: back squat and/or dead lift 
Least favorite move: front squat & Turkish get-ups or anything that requires front-rack position :)
Favorite WOD: Any WOD where we do 5-8 different things for multiple reps or time. 
Healthy snack: almonds and blueberries 
Treat day indulgence: steak or Mexican food
Favorite quote: I have 2 right now:
    -"Our prime purpose in this life is to help others, and if you can't help them, at least don't hurt them." - Dalai Lama
    -"You create your thoughts, your thoughts create your intentions and your intentions create your reality." (Don't know who this came from)
Most recent book: Still reading 'The End of Illness'

"CF helps everyday because it makes me physically & mentally stronger, and that makes me better able to handle whatever challenges I may face. It makes me healthier and confident that I am doing something good for myself."

When not at CF I am: Hopefully enjoying the sunshine with my friends, and when the weather is warm I try to get outside as much as possible and enjoy nature and the beautiful area we live in.

Future goals: starting the 5-3-1 program to see if I can build upper body strength.  Also want to shave a minute off of my running pace to get back to where I was last year.



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