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 someone who just wants to know what “WOD” means, this episode covers it all—from workouts that require zero equipment to insane CrossFit challenges like Murph and Fran. Oh, and there’s also a full breakdown of Brick’s leg day conspiracy theory.
Prepare for:
– No-hands squatting while shredding guitar solos
– The differences between traditional gym workouts and CrossFit
– What a CrossFit class is really like (spoiler: it’s not just for athletes)
– Why community and consistency matter more than protein powders
– What every beginner needs to know before their first class
You’ll laugh, learn, and maybe rethink your workout playlist (spoiler: it now includes "Menacing" by Preston Black).
Like, subscribe, and share this episode with someone thinking about CrossFit—or someone who thinks they can’t do it.
CONNECT:
Alex Mercieca (Music & Fitness): https://www.instagram.com/amercieca78
Coach Brick: https://www.instagram.com/brickheadstrong
Support the Show: https://www.brickheadstrong.com
TIMESTAMPS:
00:00 – Intro: Brick’s Headbanging Form Gets Judged
00:56 – Meet Alex: CrossFit Trainer, Dad, Metalhead
02:00 – Combining Lifting and Music
03:30 – First Time Working Out (And Plastic Weights from Kmart)
04:50 – CrossFit Rep Ranges Explained
06:00 – What is CrossFit?
08:00 – Can Beginners Do CrossFit? (Yes—and Grandma Can Too)
09:00 – Leg Day vs. Lower Body Day
11:00 – How CrossFit Workouts Are Structured
13:00 – The "Fran" Workout Breakdown
14:40 – Cindy, Chippers & Hero WODs
17:00 – CrossFit Results and Realistic Expectations
19:30 – Why Community is the Secret Ingredient
21:00 – How Coaches Scale Workouts for Anyone
24:30 – What “WOD” Actually Means
26:00 – Tips for Trying CrossFit for the First Time
28:00 – Whole Foods vs. Supplements
30:00 – Brick’s Playlist Gets a New Song: “Menacing”
31:00 – Alex’s Guitars & Gear
33:00 – Strength Without a Gym (Bodyweight Tips)
34:00 – The Only Rep Count That Matters: All of Them
