Still Intimidated by CrossFit? This Will Help

Coach Brick Headstrong meets metal and muscle in this epic episode of Reppin’ Fitness

CrossFit Level 3 Trainer, musician, and dad—Alex Mercieca—joins Brick to talk about how he mixes lifting with live music (literally) and how beginners can confidently step into the world of CrossFit.Whether you’re a curious first-timer or just want to know what “WOD” means, this episode covers it all—from bodyweight workouts to legendary CrossFit challenges like Murph and Fran. Oh, and there’s also a full breakdown of Brick’s leg day conspiracy theory.

In this episode:

- No-hands squatting while shredding guitar solos

- The difference between traditional gym workouts and CrossFit

- What a real CrossFit class is like

- Why consistency beats supplements

- What beginners need to know before their first day

Got questions like:

“What if I’m out of shape?” “Am I too old?” “Will I get hurt?”

This episode is for you.

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https://www.instagram.com/brickheadstrong

https://www.brickheadstrong.com

Timestamps:

00:00 – Brick’s Headbanging Test

00:56 – Meet Alex: CrossFit Trainer, Musician, Dad

03:00 – First Time Working Out

04:50 – CrossFit Rep Ranges Explained

06:00 – What CrossFit Really Is

08:00 – Can Beginners Do CrossFit?

09:00 – Leg Day vs. Lower Body Day

11:00 – How CrossFit Workouts Are Structured

13:00 – Fran, Cindy & Hero WODs

17:00 – CrossFit Results & Expectations