Have you ever had to cancel your afternoon workout because of unexpected work or family obligations? If you’re struggling to find time to fit your workout in every day, we might have just the solution for you.

Starting your day off with a 5 AM workout at Sweat Factory Crossfit is a great way to get extra energy for the day, free up your schedule, and so much more.


For athletes who make it to the 5 AM class every day of the week, the hardest part is getting out of bed. When the alarm goes off at 4:00 AM, tapping the snooze button is tempting. Once you stand up, it’s a lot less incentivizing to go back to sleep. One strategy to help you get of bed is to place your alarm on the other side of the room – then you have to get up to turn it off!

What I have to tell myself is that while I might feel groggy now, I’ll feel amazing at 6 AM when I’ve made it through that day’s workout. I’m always in a great mood after a good workout, and what’s better than starting the day off in a great mood.


When you start your day at 5 AM, you’ll have a lot more time to accomplish everything you need to do that day – and your workout will already be done and out of the way! You won’t have to worry about fitting in your CrossFit workout between work and dinner, or between shuffling your kids to practices and games.

You’ll also quickly realize that you’re far more likely to skip your workout later in the day, after you’ve already been through a day of work. After all, who really wants to work out for an hour after you just spent the entire day at work? And when you don’t have to go to the box for an hour in the evening, you’ll have more time to spend with your family.

What could you do with an extra hour of free time every day? What about an extra two hours? Getting your workout in at 5 AM gives you just that.


The hardest part about starting your day so early is the dreaded afternoon crash. Especially when you first start, you’ll like feel sluggishness hit you in the late afternoon.

The easiest way to avoid the afternoon crash is to eat a healthy, protein-packed lunch. Doing this will give your body the energy it needs to make it through the end of the day. You can also try and stay more active during the day. If you work a desk job, get up and walk around for a few minutes every hour. Being sedentary makes it harder to stay motivated and awake in the afternoon.

One quick note on caffeine. If you’re waking up at 4:00 every morning, you’ll want to avoid drinking caffeine too late in the day. When you hit that wall in the afternoon, an extra cup of coffee or a soda might sound tempting – but it’ll make it harder to fall asleep at 9 PM.


The first time you wake up for a 4 AM workout, it won’t be easy. You’ll want to hit the snooze button and tell yourself that you’ll start tomorrow – but as we’ve said before, tomorrow turns into next week and next week turns into never.

Your body needs to adjust to your new wake-up time, but chances are that after a week of 5 AM workouts, waking up at 4:00 AM will be much easier. Your body is very routine-based, and it can adapt to almost anything. As long as you’re getting enough sleep and eating healthy, a 5 AM workout will become easier every time you do it.


  1. Have an accountability partner: Having someone to hold you accountable will do wonders for your 5 AM motivation. Do you really want to hit that snooze button and wake up two hours later to texts from your friend asking where you are?
  2. Go to bed earlier: Don’t expect to go to bed at 11 PM and wake up at 4 AM – that’s not fun, nor is it healthy. Your goal is to always be in bed by 9 PM, which gets you 7 hours of sleep every night. You’ll feel rested and ready to go the next day at 5 AM.
  3. Eat an earlier (and healthier!) dinner: When you workout at 5 AM, it’s easy to feel the effects of a late-night dinner, especially one that’s unhealthy. For the best results, eat a protein-packed dinner no later than 7 PM.

And last but not least, perhaps the biggest benefit to a 5 AM workout is that it’s cooler outside! Even though we’re into “fall,” it’s still hot most afternoons – but not at 5 AM! When you’re at the box before the sun has even risen, it’s cool, crisp, and just a little bit easier to catch your breath.

Working out at 5 AM is challenging, the pros more than outweigh the cons. A morning workout never interferes with life events, gives you more time with your family, and helps you start your day in a great mood.

If you’re struggling to get your workout in every afternoon, a 5 AM visit to Sweat Factory Crossfit might be just the solution for you. See you there?

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