HomeFront Crossfit

2016 Aces High


June 25th, 2016

The “Aces High” is back.

When: October Long Weekend – Sat the 1st and Sun the 2nd. Monday 3rd is a Public Holiday.

What is Aces High: This is an elite competition for Australia’s best and up and coming CrossFitters and the CrossFit Community as a whole. The weekend is about embracing the CrossFit Community – having fun, meeting new people, very social, great food, wine and coffee. Most importantly – expressing that thing called “Fitness”.

How many teams: 40 teams of 4 Athletes (MMFF) is available in the first year! Super Teams and Affiliate Teams are welcome. As a guide your Athletes need to be in the top 500 Male or Females in the 2015 or 2016 Open, or a past or present Regionals, Masters or Games Athlete. Cost is $200 a team – $50 each.

There will be “No” scaling options in the workouts.

Registrations: Open at 12pm on the 30th of June 2016.

Competition: Three WODs on Saturday and then 3 WODs on Sunday. Workouts are based on team versions of the Benchmark WODs and released two weeks before the event (No surprises).

Prize Packs will be given to the winners on the day. Progenex Aust will be there. More sponsors are to be announced soon.

Times: WODs start at 10am and Finish by 4pm each day. Monday is a Public Holiday to recover and get home.

Sunday After Party: Cost will be $120 a head that will be held at http://www.philipshaw.com.au/cellardoor. Presentation dinner / party on Sunday night will be a long table of 100 to 200 people with awesome locally grown food and wine at The Phillip Shaw Cellar Door.

Social: Orange is fast becoming renowned as one of Australia’s best food and wine destinations. There are heaps of trendy Cafe’s for breakfast. Great local food and coffee will be at the competition during the day for Athletes and spectators alike. Awesome restaurants and pubs for dinner. https://www.tripadvisor.com.au/Restaurants-g255326- Orange_New_South_Wales.html

Food and Coffee: We will be running a local Farmers Markets in the car park on Saturday and Sunday.

Sponsors stalls and merchandise: HomeFront CrossFit is in a 1600m warehouse and there will be markets style tents set up for you inside the building for you to use.

How to get to Orange: Orange NSW 2800.


Orange is 3.5 hours scenic drive west of Sydney.
Orange is 3.5 hours drive north of Canberra.
Orange is 8.5 Hours drive north of Melbourne.

REX fly’s from Sydney to Orange daily.http://www.rex.com.au/Schedules/default.aspx
Melbourne and Brisbane can fly directly to Canberra and rent a car. https://www.canberraairport.com.au
Melbourne and Brisbane can fly directly Dubbo on http://www.jetgo.com (very cheap) and we will pick organize you to be picked up on Friday afternoon and then drop you back on Monday.
Accommodation: http://www.visitnsw.com/destinations/country-nsw/orange- area/orange/accommodation

Registrations: Open at 12pm on the 30th of June 2016. For any questions on participation, sponsorship, and ideas on accommodation please email Angus.

All the Best

Angus (Gus) Baldwin
HomeFront CrossFit
Orange, NSW 2800
Ph: 0430484933

Email: angus@homefrontcrossfit.com

Website: http://www.homefrontcrossfit.com

HFCF Programming

Athletic Logo Internet

May 8th, 2016

HFCF – Athletes

Please follow the “Daily” programing!

Please “Do not” start adding your own WODs on weekends as we have started seeing over use injuries creeping in. Trust the programming!!

We plan your week around the WODs, Strength, Skills and Competition Training using Ben Bergeron’s CrossFit New England’s – CompTrain Program as a template.

Ben’s Programming has and continues to be the benchmark for CrossFitters around the world. He currently Coaches Katrin Davidsdottir (Won 2015 CrossFit Games), works with Mathew Fraser (2nd 2014 & 15 CrossFit Games) and dozens of CrossFit Games and Regionals Level Athletes around the world.


At HomeFront CrossFit we focus on your form and technique before you start competing on the scoreboard with time, weight and intensity. Your long-term health and wellbeing is our singular major focus!

Athletic Level – Testing.

We have brought in the Athletic levels to help you achieve your health goals.

CrossFit uses “Constantly Varied, Functional Movement performed at an High Intensity” as a guide to help us program for you a broad, general and inclusive fitness.

Fitness for us is to be good at all the ten components of fitness – cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed. Not being good at just one of them, but being great at all of them!

To be able to measure your fitness we need be able to see your measurable, observable and repeatable data (results). Not everyone uses Beyond the Whiteboard (BYWB) so we can see your strengths and weakness to help you achieve your goals. (You all should use BYWB! Its free to HFCF Athletes and part of your membership. Just ask Gus)

This is why we have brought in the Athletic levels!

The Athletic Testing will start on Saturday the 21st May 2016 and then every Saturdays at 10.30am for an hour (After the Sat WOD). You will have until Mid December 2016 to achieve your desired Level. All the HFCF Athletes that have already started their levels in 2015 can continue where you left off.

Please do “not” attempt a Level until you have achieved all the skills “BEFORE” attempting your Athletic level. Remember to ask your Coach for help – that is what we are here for. HFCF Coaches want to help you become Fitter, Faster and Stronger safely. We do “Not” want you to fail or be injured attempting the levels as that means we have not done our duty of care to you properly.

What are you CrossFitting for?

If it is for General Health and Wellbeing then train for General Health and Wellbeing, If it is to be a Competition Athlete then train at being a Competitive Athlete. Please do not mix both, as they are “Different” versions of CrossFit.

General Health and Wellbeing. (GPP – General Physical Preparedness)

If it is for general health and wellbeing then please focus on the WOD and Skill 3-4 sessions a week, week in and week out. You are going to get fitter, faster and stronger by doing this. Get involved in our awesome community, meet people and make an effort to know everyone.

For your Goals – Look at the Athletic Level – Beginners and work towards ticking them all off. Do “NOT” do Strength or Competition training and “DO” turn up to Barbell Club on Monday and Thursday nights at 5.45pm to work on your technique, strength and form.

Once you have achieved HFCF Athletic Level – Beginners start to add Strength Training to your programming.

For GPP please focus on these Levels. (Look at the Athletic Levels poster at the Box)

Beginner – This is the minimum standard for fitness. An injury-free athlete starting CrossFit can expect to reach this level of fitness within 3-12 months of consistent effort. Achieving this level will ensure you have the minimum flexibility, stamina, and strength of a well-rounded Athlete, as well as having the basic concepts of proper movement.

Intermediate – L1. As an adult, this is considered to be healthy and fit. You can expect somewhere between 6-24 months to achieve this once you’ve reached the level of Beginner. This represents a healthy level of flexibility, stamina, work capacity, speed and strength/bodyweight ratio, as well as a good understanding of the basic movements of CrossFit.

So to stop any confusion:

New to CrossFit and for those that are working on your health and wellbeing. Aim at 3 -4 WODs / Skill sessions a week for 3 to 12 months. Look at the HFCF Athletic Levels – Beginners to see what skills you need to work on and ask a Coach for help to achieve them.
Once you have gone through all the Beginners Level Skills successfully its time to, “Go for it”!
Once you have successfully achieved a “Beginners Level” add strength training to your programming 3-4 days a week. Look at the L1 Skills as a goal and work towards attaining them over time.

Lets be frank here!

If you “Do” have the Weightlifting requirements for Athletic Level – L1 and working towards L2 then please do the Competition Training. You are ready to start competing!

If you do “Not” have them, then focus on the WOD, Skill and Strength training 4 to 5 days a week and you will be there in time. Consistency and “Not” cherry picking the WODs is a must. Fix your diet up and just keep turning up.

The best competitive Box’s in the world focus on “Just doing CrossFit”! That is specialising at “Not” being a specialist, but being good at everything. It takes time, dedication, integrity and commitment to be a “Great” competitive Athlete. Do “NOT” expect that to happen in months but years of hard work and sacrifice

For Competitive Athletes please focus on achieving these Levels.

Advanced – L2. This represents a significant level of fitness that few people possess (though any healthy person can achieve it). You will have the capability to take on any and all physical challenges with confidence. This is an appropriate level for military, fire, and policemen, as well as amateur athletes. Engaging in these professions or sports without an Advanced level puts you at unnecessary risk for injury or failure.

Elite – L3. This represents an extremely highly skilled and well-rounded athlete. This requires dedication and commitment on par with a professional athlete or CrossFit Games competitor.

Hope this helps!
Angus (Gus) Baldwin

Thank you to Ben Bergeron for your awesome programming, Matt Swift – CrossFit Brisbane for your ongoing support and CrossFit Thames for the use of your Athletic Skill Levels.

HFCF Moving Forward!

April 17th, 2015

The Evolution of HomeFront CrossFit As of September HomeFront CrossFit will have been officially affiliated for 3 years (Est 2012) and training using CrossFit methodology since March 2012. Because of this we have Athletes that have been CrossFitting for 3 months to 3 years. Due to the work you have all put in over that [...]

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Homefront Crossfit

  • 52 Lords Place
    Orange NSW 2800

Angus: 0430 484 933

Sally: 0419 604 649

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