In Episode Six of the Always Forward Podcast, JP and Phil come straight off the competition floors in Knoxville and Bristol and join special guest, Dr. Casey Moss, to discuss the Power of Sleep in our Fitness Journey. 

This week's HOT TAKE is going to bring some interesting discussion, including a hopeful response from the Buttery Bros (IG: @butterybros) who will have a strong opinion!  Let us know what you think and comment about your take on this week's HOT TAKE!

Click Here to See the Most recent Podcast

We are LIVE on iTunes now.  Please look for us on your favorite podcast listening app, and help us by making sure to Subscribe, Rate and Review our Podcast. 

This episode of the Always Forward Podcast has been brought to you by Boxstar Apparel.  Find more information about Boxstar Apparel at www.boxstarapparel.com.
Make sure to listen to the podcast for your code to get the Always Forward Discount.

Saturday July 27 2019
MCF will be open ONLY for the 10am Community Class
NO OPEN GYM on Saturday

Athlete Assessment and Check-in
Click Here to Visit on MCF Website
​What’s working? What’s not working? How can we help? We’ll look at the assessment scorecard and address these things at our check-ins.

The Mossy Creek "Way" includes these quarterly assesments with a coach. In order to guarantee that you get results, we want to make sure we're having conversations often that allow us to point you in the right direction to keep making progress. 

Always Forward Podcast
https://www.mossycreekfitness.com/podcast.html
Hosting this past weeks Episode, Coach Phil and Coach Jamison join up with Guest to talk about our guiding core values and the Always Forward Mantra.  Coming up, they will be talking about three daily habits.  Podcasts are currently being published through the blog and on our website on Mondays.  We will be distributing audio only versions through normal podcast locations soon.

FNX Supplement Orders
MCF places FNX Supplement orders every Friday on behalf of our athletes request.  If you are interested in any supplements to help you perform better or recover faster, please see one of our coaches or MCF staff.  More information about FNX can be found at their website https://fnxfit.com/ You can reach out to one of the coaches, or see the order sheet in the lobby by the FNX display.

Barbells, Burpees, & BACKPACKS
July 29-30Help us help our community! We are asking that every member donate at least one new school supply before their workout on either Monday, July 29th or Tuesday, July 30th. (See list below) All supplies are going be donated to Jefferson Elementary School before the first day of school on August 7th. A table will be set up in the lobby for drop off! Supply List:
Backpacks Pencils (No mechanical), Crayon, Wide-Ruled Paper, Scissors, Composition Books, Bandaids, Tissues

http://crossfitktown.com/jandt/
The annual Jacked and Tan Classic put on by Crossfit KTown.  "You need be neither jacked nor tan for this event! So find a partner and get registered for the best damn same sex partner competition held in the 37921 zip code on a Saturday in July!" (CFKT). MCF already has members signed up to compete, and we are looking for more to hit the competition floor as well, as to come out and cheer on our athletes.

We want to wish a Happy Birthday to our MCF athletes who have birthdays coming up next week.  If you see these folks in the gym, or just wish to reach out, please wish them a Happy Birthday (and be prepared for a couple birthday burpees to celebrate)

Jared Belcher- 7/27
Jax Dalton - 7/28
Amber Mason - 7/29
Dexter Lowe - 7/29
Teresa Adams - 7/29
Amanda Walker - 7/30
Madison Coffey - 7/30
Ammar Bayoumi - 8/2
Sydney Chrisman - 8/2

If your birthday is this week and you don't see it here, check your Wodify Account settings or talk with one of our staff to update your record.

So many personal records happening this week.  We are proud of our athletes and their growth at Mossy Creek Fitness.  Keep up the great work!

Alex Harrell - Bench Press
Angela Clapp - Clean and Jerk, Bench Press
Cindi Black - Clean and Jerk
Connor Whetzel - Clean and Jerk
Drew Dalton - Clean and Jerk
Ellen Odom - Bench Press
Heather Dalton - Bench Press
John Emmert - Clean and Jerk
Josh Bates - Power Snatch
Kelly Houston - Clean and Jerk, Power Snatch
Leah Belcher - Clean and Jerk
Luke Norman - Clean and Jerk
Phil Rhodes - Clean and Jerk
Taylor Hawkins - Bench Press
Tommy Clapp - Clean and Jerk
Will Dalton - Clean and Jerk

If you hit a personal record (PR)  this week and you don't see it here, please talk with one of our staff to check your record.  Always keep track of your WOD results in Wodify so we can see your progress.

Wow,  what an Evening!  You made our the celebration of our first year at MCF the best day yet!  However, we are not done.  Mossy Creek Fitness is continuing to pursue ways to make your fitness journey even better.  Our goal, to provide the best fitness destination for the best people... each of you!  We appreciate you trusting in us to help you every day.  So from the MCF Team to you...THANK YOU!

Always Forward Podcast
https://www.mossycreekfitness.com/podcast.html
Hosting this past weeks Episode, Coach Phil and Coach Jamison join up with Guest to talk about our guiding core values and the Always Forward Mantra.  Coming up, they will be talking about three daily habits.  Podcasts are currently being published through the blog and on our website on Mondays.  We will be distributing audio only versions through normal podcast locations soon.

FNX Supplement Orders
MCF places FNX Supplement orders every Friday on behalf of our athletes request.  If you are interested in any supplements to help you perform better or recover faster, please see one of our coaches or MCF staff.  More information about FNX can be found at their website https://fnxfit.com/ You can reach out to one of the coaches, or see the order sheet in the lobby by the FNX display. 

July 29-30Help us help our community! We are asking that every member donate at least one new school supply before their workout on either Monday, July 29th or Tuesday, July 30th. (See list below) All supplies are going be donated to Jefferson Elementary School before the first day of school on August 7th. A table will be set up in the lobby for drop off! Supply List:Backpacks
Pencils (No mechanical), Crayon, Wide-Ruled Paper, Scissors, Composition Books, Bandaids, Tissues

www.speedwaycharities.org/events/bristol/bristol-burnout/
The Bristol Burnout is an excellent team competition being held at the Bristol Motor Speedway on July 27th.  Three workouts will be help with the top 6 teams moving to a championship workout.  MCF already has members signed up to compete, and we are looking for more to hit the competition floor as well, as to come out and cheer on our athletes.

http://crossfitktown.com/jandt/
The annual Jacked and Tan Classic put on by Crossfit KTown.  "You need be neither jacked nor tan for this event! So find a partner and get registered for the best damn same sex partner competition held in the 37921 zip code on a Saturday in July!" (CFKT). MCF already has members signed up to compete, and we are looking for more to hit the competition floor as well, as to come out and cheer on our athletes.

We want to wish a Happy Birthday to our MCF athletes who have birthdays coming up next week.  If you see these folks in the gym, or just wish to reach out, please wish them a Happy Birthday (and be prepared for a couple birthday burpees to celebrate)

Kyle Hungate- 7/21
Laurel Sankowski - 7/21
Jamie Norman - 7/23

If your birthday is this week and you don't see it here, check your Wodify Account settings or talk with one of our staff to update your record.

So many personal records happening this week.  We are proud of our athletes and their growth at Mossy Creek Fitness.  Keep up the great work!

Bethany McNabb - Bench Press
Ethan Griffith - Bench Press
Iris Trent - Bench Press
Jason Spoon - Bench Press
Josh Bates - Bench Press
Kelly Houston - Bench Press
Lauren Rickard - Bench Press
Luke James - Bench Press
Melody Riddle - Bench Press
Sarah James - Bench Press
Sierra Zurek - Bench Press

If you hit a personal record (PR)  this week and you don't see it here, please talk with one of our staff to check your record.  Always keep track of your WOD results in Wodify so we can see your progress.

In Episode Five of the Always Forward Podcast, JP and Phil, the hosts with the most,  discuss how to simply nutrition.  It is hard to out train a bad diet and sometimes knowing how to update your nutrition plan to fuel your fitness can be difficult. 

This week's HOT TAKE is going to bring some interesting discussion.  Really, I think there is only one answer, but please let us know what you think and comment about your take on this week's HOT TAKE!

We are LIVE on iTunes now.  Please look for us on your favorite podcast listening app, and help us by making sure to Subscribe, Rate and Review our Podcast. 

This episode of the Always Forward Podcast has been brought to you by Boxstar Apparel.  Find more information about Boxstar Apparel at www.boxstarapparel.com.
Make sure to listen to the podcast for your code to get the Always Forward Discount.

Mossy Creek Fitness - One Year Anniversary Celebration
Thursday - July 18, 2019
We welcome the Mossy Creek Community to celebrate the 1 year anniversary of our gym.  We will begin the celebration at 5:30 with a special benchmark WOD programmed by Scooter and JP.   Once we Fitness...we PARTY! Bring drinks, sides and snacks.  A FNX Supplement bar will be available as well!

Always Forward Podcast
https://www.mossycreekfitness.com/podcast.html
Hosting this past weeks Episode, Coach Phil and Coach Jamison join up with Guest to talk about our guiding core values and the Always Forward Mantra.  Coming up, they will be talking about three daily habits.  Podcasts are currently being published through the blog and on our website on Mondays.  We will be distributing audio only versions through normal podcast locations soon. 

FNX Supplement Orders
MCF places FNX Supplement orders every Friday on behalf of our athletes request.  If you are interested in any supplements to help you perform better or recover faster, please see one of our coaches or MCF staff.  More information about FNX can be found at their website https://fnxfit.com/ You can reach out to one of the coaches, or see the order sheet in the lobby by the FNX display. 

Bristol Burnout - July 27th
www.speedwaycharities.org/events/bristol/bristol-burnout/
The Bristol Burnout is an excellent team competition being held at the Bristol Motor Speedway on July 27th.  Three workouts will be help with the top 6 teams moving to a championship workout.  MCF already has members signed up to compete, and we are looking for more to hit the competition floor as well, as to come out and cheer on our athletes.

Jacked and Tan - July 27th
http://crossfitktown.com/jandt/
The annual Jacked and Tan Classic put on by Crossfit KTown.  "You need be neither jacked nor tan for this event! So find a partner and get registered for the best damn same sex partner competition held in the 37921 zip code on a Saturday in July!" (CFKT)

We want to wish a Happy Birthday to our MCF athletes who have birthdays coming up next week.  If you see these folks in the gym, or just wish to reach out, please wish them a Happy Birthday (and be prepared for a couple birthday burpees to celebrate)

Amanda Roberts - 7/14
Tyler Phipps - 7/15
Regina Zipperer - 7/17
Ashley Ricker - 7/17
Julianne Dodson- 7/19

If your birthday is this week and you don't see it here, check your Wodify Account settings or talk with one of our staff to update your record.

So many personal records happening this week.  We are proud of our athletes and their growth at Mossy Creek Fitness.  Keep up the great work!

Connor Whetzel- Power Snatch
David Crabtree - Squat Clean
Iris Trent - Squat Clean
Kerrie Moody - Power Snatch
Luke James - Power Snatch
Luke Norman - Power Snatch
Ronda Blevins - Squat Clean
Sydney Chrisman - Squat Clean, Power Snatch
Tommy Clapp - Squat Clean
Travis Jenkins - Squat Clean, Power Snatch
Valerie Crabtree - Squat Clean
Will Dalton - Squat Clean

If you hit a personal record (PR)  this week and you don't see it here, please talk with one of our staff to check your record.  Always keep track of your WOD results in Wodify so we can see your progress.

In Episode Four of the Always Forward Podcast, Hosts JP and Phil "In the Morning" discuss the five factors of health.  You see this posted around the gym and may wonder how they go together on your fitness journey. 

This week's HOT TAKE is going to bring some interesting discussion.  Please make sure and comment about your take on this week's HOT TAKE!

We are LIVE on iTunes now.  Please click the iTunes logo and it will take you directly to our page.  Please make sure to Subscribe, Rate and Review our Podcast. 

This episode of the Always Forward Podcast has been brought to you by Boxstar Apparel.  Find more information about Boxstar Apparel at www.boxstarapparel.com.
Make sure to listen to the podcast for your code to get the Always Forward Discount. 

Hero WOD - Riley 21
Saturday July 13th, 2019
Mossy Creek Fitness will be joining Crossfit Asheville to honor a fallen hero.  Riley Howell was killed in during an active shooter event at UNC - Charlotte earlier this year.  Riley was killed while attempting to overtake the shooter.  It is reported that prior to succumbing to his injuries, he was able to hit the shooter hard enough that the shooting stopped and no further individuals were injured.  Riley was part of the ROTC program at UNCC and was granted full military honors for his heroic response.  More information will be coming out this week via social media and e-mail.  Please plan on coming Saturday with family and friends to honor this fallen hero. 

Always Forward Podcast
https://www.mossycreekfitness.com/podcast.html
Hosting this past weeks Episode, Coach Phil and Coach Jamison join up with Guest to talk about our guiding core values and the Always Forward Mantra.  Coming up, they will be talking about three daily habits.  Podcasts are currently being published through the blog and on our website on Mondays.  We will be distributing audio only versions through normal podcast locations soon. 

FNX Supplement Orders
MCF places FNX Supplement orders every Friday on behalf of our athletes request.  If you are interested in any supplements to help you perform better or recover faster, please see one of our coaches or MCF staff.  More information about FNX can be found at their website https://fnxfit.com/ You can reach out to one of the coaches, or see the order sheet in the lobby by the FNX display. 

Bristol Burnout - July 27th
www.speedwaycharities.org/events/bristol/bristol-burnout/
The Bristol Burnout is an excellent team competition being held at the Bristol Motor Speedway on July 27th.  Three workouts will be help with the top 6 teams moving to a championship workout.  MCF already has members signed up to compete, and we are looking for more to hit the competition floor as well, as to come out and cheer on our athletes.

Jacked and Tan - July 27th
http://crossfitktown.com/jandt/
The annual Jacked and Tan Classic put on by Crossfit KTown.  "You need be neither jacked nor tan for this event! So find a partner and get registered for the best damn same sex partner competition held in the 37921 zip code on a Saturday in July!" (CFKT)

We want to wish a Happy Birthday to our MCF athletes who have birthdays coming up next week.  If you see these folks in the gym, or just wish to reach out, please wish them a Happy Birthday (and be prepared for a couple birthday burpees to celebrate)

Jacob Geldrich - 7/7
Whitney Tapp - 7/8
Lane Dalton - 7/10
Angela Clapp - 7/10
Brooke Hodgson - 7/11

If your birthday is this week and you don't see it here, check your Wodify Account settings or talk with one of our staff to update your record. 

So many personal records happening this week.  We are proud of our athletes and their growth at Mossy Creek Fitness.  Keep up the great work!

Andrew Nance - Front Squat
Bethany McNabb - Front Squat, Deadlift
Cindi Black - Front Squat, Deadlift
Connor Whetzel - Front Squat
David Burton - Deadlift
Derek Bowers - Front Squat
Donnie De La Cruz - Front Squat, Deadlift
Ellen Odom - Deadlift
Evan McNair, Front Squat, Deadlift
Heather Dalton - Front Squat
John Emmert - Deadlift
Josh Bates - Deadlift
Josh Brown - Deadlift
Kelly Houston - Front Squat
Kelsey Jenkins - Front Squat
Kerrie Moody - Front Squat, Deadlift
Ksenia Naydenova - Front Squat, Deadlift
Leah Belcher - Front Squat
Leslie Moore - Front Squat
Luke James - Front Squat, Deadlift
Maria Vicens - Front Squat, Deadlift
Melody Riddle - Front Squat
Sarah James - Front Squat, Deadlift
Tanzi Farrow - Front Squat, Deadlift
Travis Jenkins - Front Squat
Wesley Thompson - Front Squat
Will Dalton - Front Squat

If you hit a personal record (PR)  this week and you don't see it here, please talk with one of our staff to check your record.  Always keep track of your WOD results in Wodify so we can see your progress.

This week, we continue the discussion on opportunities that Mossy Creek Fitness provides, and how it happens to help you, our athletes.  Caitlin Griffith has agreed to help us develop a better understand of what Yoga is, and what it can do to improve you performance both in, and out of the gym.  As we approach this week's blog post, we will discuss what yoga is, who should be doing yoga, what to expect from yoga and debunking some common misconceptions about yoga. 

When this question was posed to our Yoga instructor, Caitlin, she defined yoga as this, " the use of postures, and sequences, to create strength, stability, and release tension in the body.  The same postures, and sequences combined with breathing practices and concentration of your mind create a state of mental health and relaxation.

The easy response to this question would be simply said as, "everybody."  "People of all ages, and range of mobility can practice yoga" says Caitlin.  Do you have stressors in your life?  Have you found a lift in the gym that you simply can't master because of a lack of mobility?  Are you experiencing soreness from the strenuous physical activities in the gym?  Have you found a need to increase lung capacity to complete a metcon?  Or would you like to learn how to move more intuitively in your body? 

This section will breakdown the answers to the questions below and provide where Yoga fits into the Fitness Wellness Continuum. 

Lengthening muscles after heavy exertion, or just on a regular basis, can help prevent them from becoming overly tense and putting strain on the joints.  When muscles and connective tissue are abnormally tight, it restricts fluid movement to the muscles and and often the joints they are connected too.  This action creates a toxic build-up and lack of nutrition to the overly tense area.  By lengthening muscles and connective tissue you encourage fluid movement (and therefore nutrients) to the muscles, connective tissue, and throughout your lymphatic system, thus also creating a better immune response. 

Doing Yoga will help aid in your ability to move well in your movements.  Tight muscles restrict your range of motion, and the mobility of your joints.  To move well, and with ease as you lift weights, your muscles and connective tissue need proper recovery, mobility work, and deep breathing practices. 

Schedule:
Monday 5:30p
Wednesday 5:30p

Costs:
Yoga is included in Crossfit and Bx Memberships
Drop-ins - $8.00

Yoga is commonly thought of as an activity just for women or flexible people.  

• Yoga was created by men and the movements are actually anatomically more comfortable for men than women.  Women have to alter a lot of poses in order to fit their different bone structure.  Yoga is beneficial to all people, but it is typically most challenging for flexible people; they tend to over stretch/hyperextend muscles very easily because they cannot sense when they have gone to far.  People who struggle with flexibility or mobility stay within their scope of movement better and develop a stronger understanding of how to intuitively stretch their body. 
  
• Yoga is about moving well within your body , not about looking like the perfect Pinterest picture illustrating it. 
  

For Crossfit, BX, and other athletes, Yoga is quickly becoming more popular to enhance muscle recovery, decrease lactic acid build-up, increase range of motion and overall mobility.  It will help with the ease at which they perform most repetitive movements, increase body awareness or intuitiveness which decreases risk of injury, helps with body positioning, and balance.  Lastly, Yoga will help develop an increased lung capacity and restores/resets the nervous system back to the rest and recovery mode when you need it the most, decreasing overall recovery time and reducing stress demands on the body. 

To put it in more succinct terms, if you have a serious desire to take your performance to the next level, expand your horizons and see Caitlin in her next yoga session.