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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Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!




Danielle is currently an intern at Sweat Factory CrossFit. She loves toes to bar and helping people meet challenges. When Danielle is not at the gym, you can find her having out with her kids and friends along with paddle boarding and going to the beach! You can also find her hanging out with her kids at SFC!



Director of Coaches Development


CF-L3 Trainer




Since 2013
Certified Level 2 Crossfit Trainer
Interamericana – Ponce, PR UNIVERSITY OF PUERTO RICO – Ponce, P.R., US
Certifications- American Sport and Fitness Association
CrossFit L1 & L2
Personal Trainer license of Puerto Rico
Level Method Certified Coach



Having competed in most high-school sports, finding an athletic outlet as an adult was a challenge. After a few seasons of one sport or another, I’d find myself bored of it… until I found CrossFit in 2016 and haven’t looked back. Since then, I’ve gained the back/core strength necessary to overcome prior years of lower back pain. The constantly varied functional movements of CrossFit actually taught me better body mechanics, allowing me to grow in both athleticism and confidence. I want to share my love for this sport with all those who believe – or have been told – that they could no longer do something they love. Our bodies are made to move and our spirits are rewarded when they do!


Fitness Coach since 2018
CF-L2 Trainer
Level Method Certified Coach
Precision Nutrition Certified



I have always been part of some type of sport since junior high and high school. Basketball, Volleyball, Track. Dance etc. I attended college on a dance scholarship dancing for the Basketball team half time shows then moving on to Professional Ballroom Dance after. I traveled the US competing for 6 + years. Then, yes, I became a mother. Actually a 225 lb mom! I made the decision I would look 21 again no matter the pain and sweat involved. I took up running and with Clint began Triathlons. The next few years we’re full of Triathlons, Marathons obstacle races and Ultramarathons. Including a 50k trail race. I lost my weight, ALL OF IT. And was thin but wanted more tone. Clint gave me a weightlifting routine & proved to me a woman can lift weights and get LEAN and tone. NOT big & bulky. As a Firefighter and a Pro-Women’s Football player, I strive to stay in top physical condition. Nine years ago we found Crossfit. It is the perfect balance of full-body, core strength, endurance and explosive intensity that I need for both of my careers.


Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Kids Certified
CrossFit Weightlifting Trainer Certified
Level Method Certified Coach
Precision Nutrition Certified
Menopause for Athletes Nutrition certified



After my time playing College Football ended, I became comfortable as a “Couch Potato” for the next ten years. Then I discovered the Body for Life challenge and lost 35 lbs. TWICE! Ask me & I’ll share the story with you. The new me began training for Triathlons. I have competed in over 100 triathlons including 4 half Ironman and 3 full Ironman races, 15 marathons, (6) 50k marathons, and (4) 50-mile ultra marathons. I found Crossfit 9 years ago when looking for something new and fun. Maci and had started a website coaching others in nutrition and exercise. Then we decided to begin our new journey with our own CrossFit Box. My background also includes the study of nutrition in college and I am a retired Paramedic of 28 years.


Since 2012
Certified Level 1 Crossfit Trainer
Pendlay Olympic Lift Certification
CrossFit Gymnastics Trainer Certified
CrossFit Weightlifting Trainer Certified
EMS Captian and Paramedic
Level Method Certified Coach


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