Phase Five

Header Woman

Testimonials

  • My level of strength and endurance has greatly improved during my first year at Phase Five. My bench has gone from 225 to 285, my squat from 245 to...

    - Michael Bitting

  • I started training at Phase 5 over a year ago. After getting married in September 2010, I started feeling a strong desire to skip over that whole “newlywed 15″ thing....

    - Amanda Ard

  • Crossfit Revolution is human reengineering; a totally body makeover. It increases overall strength and stamina, significantly enhances mental capacities, energizes and invigorates, reduces fat composition, increases muscle definition, and...

    - Mike Shenefield

  •   The Olympic Lifting Workshop that was held at Phase Five Fitness was extremely beneficial to my training.   With 4 top-notch Olympic lifting coaches critiquing me, answering questions and giving...

    - Ashley Hicks

  • Ed Haywood At age 45, I am in the best shape of my life. Eric’s coaching has significantly improved my ability to reach my athletic potential. I was a...

    - Ed Haywood

  • I’m convinced that coming to you is what allowed both me and my knee to complete the objective. (Boston Marathon Qualifying Time) Thanks for your help. I appreciate your...

    - Herm Nieuwendaal

  • Brian Dieterich The knowledgeable coaches are able to express cues that are easy to understand and follow and will benefit anyone looking to improve on the Olympic lifts.I have...

    - Brian Dieterich

  • Eric has established the mindset of integrity, accountability, and collegiality. His clients embrace this. Those are the principles of people I want to be around.in. The box Eric had...

    - Bradley L. Bufkin, MD

  • The weeks Jack spent with you is paying a lot of dividends. He is the strongest freshman on the team (FSU Swimming)and is confident that before the year is...

    - John Deedrick

  • I recently started training at Crossfit Revolution (about two months ago) and I can honestly say that it has made a huge difference in my ballet training.  As a...

    - Scarlett Murray

  • I had joined two different gyms in two years searching for something to help me get back into shape. But they never seemed to work for me. I had...

    - Justin Pullaro

  • RJ Martin For me, finding Crossfit was a fluke.  I’d been working-out in the gym with my muscle-bound buddy for several years, but I wasn’t seeing any positive changes...

    - RJ Martin

  • I have always been an active person through out high school & college, but then life happened.  Got involved in my career, got married & life got hectic.  I...

    - Joi Reyes

  • Just wanna say thanks! I had to run 3.5 miles today! I did it with no problems at all! As you know I have had several surgeries on my...

    - Rob Smith

  • Where to start? I had heard about Crossfit from a several Marine friends of mine who swore it was the best workout program they have ever seen. So, I...

    - Cory Cantrall

  • On February 17, 2009, I walked into the Crossfit Revolution and introduced myself to Eric Auciello.   I was fit…or so I thought at the time.  Here’s my story…. Just...

    - Trey Newton

  • I just chased and caught my first violator after he illegally crossed our border . I had to chase him a good 800m at the fastest pace possible. It...

    - Joe Flanagan

  • I’m verry happy with the progress I’ve made at CF Rev in the last months: I’ve been coming to the gym for little over 7 months now, and I...

    - Alejandro Pose

  • As a college athlete and a pretty steady “gym rat” all throughout high school, I’ve always thought I had a pretty good idea of how far I could push...

    - Ana Cate

  • Just completed my first 5 mile trail run without including any running in my training, only crossfit. My previous best was barely finishing a 5k road race last month....

    - Tracy Myers Milleman

  • Eric has fostered a very family oriented and healthy fitness atmosphere within the gym membership that transcends new arrivals like myself. All the instructors and members I met and...

    - Scott M. Young CPT USA

  • After being hired on with a law enforcement agency, I realized that I needed to get in shape for the pre-Academy boot camp. I went from the worst shape...

    - Jason Lowe

  • Cindy Brown I am stronger/faster and in better shape due to your team at Phase Five. They are all great at helping you improve, showing you the correct way to do...

    - Cindy Brown

  • Trey Newton first introduced me to Phase Five.  And I have to be honest I had never heard of this exercise program.  I began to look at the program...

    - Scott Allred

  • As a former collegiate softball player, I yearn for competition.  I had searched desperately to fill the void and finally found what I needed, CrossFit. CrossFit Revolution is my softball. ...

    - Ashley Hicks

Weightlifting and Running

To be a good runner, you can’t just run. Well you can but you’re going to run into a lot of orthopedic issues down the line. Jay Dicharry , author of Anatomy for Runners, explains how weightlifting, core training, and addressing orthopedic issues can help you become the best runner you can be.

Dicharry explains that more is NOT better when it comes to running, stressing quality over quantity. Now you also have to ask yourself why are you running. Is it a hobby? Is it part of an overall fitness program? Is it part of your job requirement? Do you want to win the next Boston Marathon? Answering these questions will help you determine how often you run and how/if that relates to your other…

Training Weaknesses with Dumbbells

By Michael RutherfordCrossFit and Bootcamps

As you will discover, training with dumbbells offers multiple benefits. Their universal application makes them perfect for athletic training.

As a coach, one of the most potent applications for the dumbbell is the use of unilateral training to address weaknesses on one side of the body. Unilateral training is simply working a single side of the body with one dumbbell.

Most all of us have a weaker side. These weaknesses are generally on the non dominating side of the body. The weakness may also be the result of a single or series of injuries. I personally work with athletes that have whole lists of injuries that occur on a single side. When…