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.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

Coach Brick Headstrong is back—

and this time, he’s teaming up with fitness expert Dr. Allan Bacon (aka “Dr. Sizzlin”) to break down everything you need to know about your first time at the gym.Whether you're starting from scratch or just getting back into it, this episode is packed with practical tips, mindset shifts, and a few laugh-out-loud gym fails (yes, ripped pants included).

In this episode, you’ll learn:

• What to wear and bring to the gym (yes, your shoes matter!)
• How to deal with soreness after your first workouts
• Why perfect form is a myth—and what to focus on instead
• How to overcome gym anxiety and intimidation
• Beginner mistakes that lead to burnout
• Whether or not you need supplements to start
• How to form real, lasting fitness habits

Got questions like:

“What if I don’t know what I’m doing?”

“Are people going to judge me?”

“Do I need a plan before I go?”

Hit play, grab your Chuck Taylors, and let Brick and Dr. Sizzlin walk you through it—no stress, no shame, just solid advice (and maybe a few jokes).

Connect with us:

Dr. Allan Bacon: https://www.instagram.com/drallanbacon

Coach Brick: https://www.instagram.com/brickheadstrong

Support the Show: https://www.brickheadstrong.com

Coach Brick Headstrong is open for business—literally. In this episode, he teams up with entrepreneur and systems expert Brian Munroe to help fitness coaches take control of their careers and build sustainable, profitable businesses.

From pricing your services to implementing smart systems, Brick gets a crash course in what it really takes to go from certified trainer to thriving business owner. This episode is packed with real-world advice for coaches ready to level up.

You’ll learn:

• How to price your training packages with confidence
• What systems and software can save you hours each week
• The mindset shift needed to go from hobbyist to entrepreneur
• How to build an automated client onboarding system
• Why LinkedIn might be your secret marketing weapon
• Tools like Trainerize, Zapier, and ManyChat that make business smoother
• How to keep clients engaged and keep the money flowing

If you're a fitness trainer looking to grow your business—or just tired of typing with puppet fingers like Brick—this one's for you.

Got questions like:

• “How do I turn personal training into a full-time business?”
• “What tools can help me save time and grow faster?”
• “Am I charging enough for my services?”

Hit play and start building your fitness empire, one rep at a time.

Timestamps:

• 00:00 – Intro: Brick & Brian Reunite
• 01:08 – Reps, Biceps & Gym Origins
• 03:07 – Brick Gets NASM Certified
• 04:10 – Hobby vs. Business: Mindset Shift
• 05:45 – Avoiding Burnout with Smart Systems
• 06:35 – ManyChat & AI Automations
• 07:30 – Zapier: Automating Client Onboarding
• 08:40 – Pricing Your Coaching Packages
• 10:45 – Growing Beyond Solo Coaching
• 12:00 – CRMs & Using Trainerize
• 14:00 – Basic Financial Systems for Trainers
• 15:00 – Why You Should Post on LinkedIn
• 17:00 – The Client Journey Mapping Method
• 19:20 – Brian’s Fitness Transformation Story
• 21:30 – Favorite Workout Songs (Rocky 4 FTW)
• 22:45 – Dealing with Gym Intimidation
• 24:50 – Final Advice + Brick Is Open For Business

Like, subscribe, and share this episode with a coach who needs to hear it.

Drop a comment: What’s your biggest challenge as a fitness coach?

Connect with us:
Brian Munroe on LinkedIn
Coach Brick on Instagram
Support the Show