IMCF COACHES

 

 

 

Iron Mountain CrossFit's coaches pride themselves on their knowledge,

dedication,  honesty and compassion.  Our collective goal is to help you

achieve the highest level of fitness and health that you personally desire.  

CrossFit certifications include Level 1, Mobility and Endurance.  

 

 

Paul Gadola - Owner & Coach 

276-492-8127

paulgadola@gmail.com

 

 

Before CrossFit? Long before CF I spent a lot of time doing 'cardio'.  

Running, cycling, hiking and even kayaking.   When I did strength train,

I failed to understand the importance of doing squats and challenging

myself with heavier weights.   I also failed to understand the importance

of nutrition.  Now I would say that nutrition is at very least 75% if not

90% of body composition change.  

 

More about your past? We moved to Damascus in May of 2006 to enjoy

the plethora of outdoor adventure opportunities that southwest Virginia

has to offer.  I've been fortunate to experience over 3000 miles of hiking

on the Appalachian Trail and 1800 miles of mountain bike riding on the

Great Divide Trail.  

 

Started doing CF out of my house in November 2008.  I was instantly hooked.   

 

Favorite WOD: Fight Gone Bad

 

Go to Healthy Snack: Hardboiled egg, avocado and blueberries or raspberries.

 

Favorite Treat Day Indulgence: Frito's....now that I've weaned myself off ice cream.

 

Favorite Quote: "The true meaning of life is to plant trees, under whose shade you do not expect to sit" - Nelson Henderson

 

When not at IMCF you can find Paul hiking on the AT with their dogs (and occasionally a cat) or riding his bike on a forest service road.

 

 

Shelley Gadola - Owner & Coach

(276-492-3478)

sgadola@hotmail.com

 

 

Jared Lovett - Coach

 

School/Hometown: Abingdon, VA, Abingdon High School, Yale University

 

Started CF in April 2013: I was a varsity swimmer in college, so as soon as I

finished my season my senior year I was looking for something else to do. I

personally really liked the competitive aspect of CrossFit, and the community

people can form around challenges and adversity (read: sucky awful workouts

that make you want to puke). To a certain degree, CrossFit and the community

really is similar to a collegiate athletics program, so it was nice to find that type

camaraderie again.

 

When not doing CF you can find me.... I am pursuing my Doctorate of Physical Therapy, so lots of school in the future.

 

Favorite WOD – "Amanda": 9-7-5 Muscle Ups, Squat Snatch @ 135# - more technical movements, short, sweet, to the point.

 

Favorite Treat Day indulgence: Ben and Jerry’s. Any flavor

Go to Healthy/Paleo meal: Steak and a sweet potato

Rest Day/Recovery Day activity: relaxing, reading a book, cooking – just taking it easy and being with friends/family.

 

 

 

 

Sarah Lovett - Coach

                                                     

Born and raised in Abingdon, I graduated from ETSU.  Currently I am an art

teacher and  coach at AHS.

 

 I started at IMCF June 2013. I wanted something to push me more than I've

ever had in sports and exercising on my own. I love it because of the family

atmosphere! People here want to be here and they make you push yourself.

 

Favorite move: clean.

Least favorite: snatch and pull-ups.

 

Favorite WOD: I love all hero wods cause they are intense and usually longer.

 

Favorite Treat Day Indulgence: Chocolate

My rest/ recovery days involve lots of stretching and running or swimming.

 

 

Anna Burrill - Coach 

 

School/Hometown: Born and raised in Abingdon. Northland

International University, B.S. Piano Pedagogy, James Madison

University, MM Piano Performance

 

Before CrossFit? Whether climbing trees as a kid, swimming on a team in

middle school, or running, lifting and doing tae-bo through high school/

college, I’ve always been very active. It wasn’t until May 2013 that I heard

of CrossFit. My dad came home telling me about this new fitness place that

he tried, and he thought I’d love it. I gave it a shot,and after a month I was hooked.

 

More about my past: I’m the oldest of four, married to a wonderful husband, Kevin, and have 2 sweet boys, Judah and Levi. I work for my dad, Dr. French Moore III, as patient coordinator for his dental practice. I taught piano for 4 years after graduating with my masters, and would love to get back to some teaching on the side, if my schedule ever allows…But I hope to get my teaching fix with CrossFit.

 

Favorite WOD: Any of the chippers. I love the “For Time” WODs with multiple exercises/reps, one time through.

 

Least Favorite WOD: Anything with lots of rowing.

 

Go to Healthy Snack: apples with lemon juice and cinnamon, and nuts, or homemade granola

 

Favorite Treat Day Indulgence: gluten-free brownie and ice cream

 

Rest day/Recovery Day activity: I always feel better if I do something each morning, so on non-CrossFit days, I usually do short sprints, hold plank, and do some mobility.

 

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

 

When not at IMCF you can find me… At work, or at home with my family.

Paula Nichols - Coach

Hometown/Education: Abingdon VA all my life. John Battle High School and

Virginia Highlands Community College. I am a Registered Nurse and an EMT.

 

Before CrossFit? I began running about 5 years ago. Since then I have done Yoga,

Zumba and Tabata classes before Crossfit. I played some softball in high school

but hadn’t really done much exercising before I started running. I have run

about 100 5K’s and I have completed 6 1/2 marathons and 2 Spartan races.

 

More about my past: I have been married for 20 years and have 19, 14 and 12 year

old sons. I am the school nurse at Abingdon High School, work part-time at JMH

emergency room and am an EMT with Washington County Life Saving Crew.

 

Favorite WOD: Filthy Fifty

 

Least Favorite WOD: Fran (I loathe thrusters)

 

Go to Healthy Snack: Homemade energy balls or fruit                     

 

Favorite Treat Day Indulgence: Caramel Cookie Crunch Talenti and Dunkin Donut coffee

 

Rest day/Recovery Day activity: Hiking, biking or kayaking

 

Favorite Quote:  "She believed she could so she did."

 

When not at IMCF you can find me… Working or hanging with my family and friends hopefully somewhere involving the outdoors.

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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