The Crows Nest

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The Crows Nest Training Center offering 1:1 Coaching, Small group Training, and Monthly Gym Memberships.

10/19/2026

Drop Set: DB Lateral Raises💪🏽 🥵
Want to try a drop set? These are a great exercise to pair with drop sets:

Do:
✅ Heaviest weight —> 10 reps
✅ Drop 1 —> Lower weight —> 10 reps
✅ Drop 2 —> Lower weight again —> Max reps

Rest minimally, only the time it takes to switch weights.

Remember to minimize swinging of the arms & engage core muscles the entire time.

📍 The Crows Nest Fitness | Tucson, AZ

10/16/2026

What training at TCN looks like with coaching built through consistency, not extremes ❤️‍🔥
Toni is out here proving that getting stronger is possible at any age AND is a whole lot of fun. 🔥❤️

Whether you’re just getting started, returning to fitness, or ready to take your training to the next level, you deserve coaching that meets you where you are & helps you discover what you’re capable of accompanied with an amazing community! Toni, we love watching you be a rockstar!👏🏼
📍 The Crows Nest Fitness | Tucson, AZ

10/09/2026

(Did I say duo? Oops I meant trio 🐶) Tag your wild gym bestie ❤️‍🔥🙌🏽 We know it’s going to be a good day when these 3 show up 🤣

10/05/2026

Plank Drag/Pull Throughs 😮‍💨❤️‍🔥 Want to make your plank a little more challenging?
Try the plank drag through! This move trains your core to resist rotation while challenging your shoulders, arms, & full-body stability.

A few things to remember:
✨ Keep your hips as square to the floor as possible
✨ Brace your core + squeeze your glutes
✨ Take your time with the drag

Try 3 sets of 8–10 drags per side & focus on quality over speed.
Your core should be doing the work—not momentum! 💪🏽
Save this one for your next workout!

What other exercises are you curious about that we can share how to perform? Let us know in the comments ❤️

10/03/2026

Travel friendly DB only workout! ☀️😎 You can of course do this workout even if you aren’t in vacay mode & just want a quickie!

We’re keeping it simple with this 25-mins DB AMRAP:

🔥 10 Thrusters
🔥 12 RDL → Upright Rows
🔥 60-sec Farmer Carry
🔥 10 Curtsy → Bicep Curls
🔥 12 Toe Touches

Set your timer for 25 minutes &
complete as many rounds as you can!

No need to spend your whole day at the gym.
Get your movement in, break a sweat, & then go enjoy your vacation/holiday. ✈️🌴

DM “COACHING” to learn more about The Crows Nest Fitness ❤️

09/29/2026

Try this cable superset 🔥

4 rounds
- Seated Cable Face Pulls: 8–12 reps 
- High-to-Low Cable Rows: 8–12 reps
⏱️ Rest 60 sec between rounds

Face pulls help work on shoulder/scapular control.
High-to-low rows bring in the lats & mid-back for a strong, controlled pull.

Save this one for your next workout & DM “COACHING” to learn more about The Crows Nest Fitness ❤️

09/21/2026

B-Stance RDL’s 🍑 glutes + hamstring focused

Think: “Hips BACK, not DOWN.
Keep: most of your weight in the front foot
Use: the hand for balance, not to pull yourself up
Stop: when you lose your hip hinge or spinal position

—> Hold weight in same side hand as leg w/lifted heel
—> Builds unilateral strength
—> Improves balance & stability
—> Helps identify left/right strength differences
—> The support allows you to focus more on loading the working leg

Try 4 sets of 8–10 reps per side & focus on control over how low you can go.

DM “COACHING” to learn more about The Crows Nest Fitness❤️

Address

4500 E Speedway Boulevard Suite 19
Tucson, AZ
85712

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