IRON MOUNTAIN FITNESS
FORGING YOUR PATH TO PEAK FITNESS
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
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)
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.
