Alchemy Strength and Conditioning

01/14/2026

📣 BIG ANNOUNCEMENT! 📣

Ladies, listen up! We're holding a Women's Lifting Seminar on Saturday, January 24th from 12:30-2:30 p.m. Come ready to move and boost your primary lifts! 🏋️‍♀️

As with any Alchemy program, all skill levels are welcome. There's no need to register, but drop a comment if you'll be there! Bring on the muscle mommies!!! 💪

12/30/2025

*insert inspirational gym quote here*

12/20/2025

Today’s workout… if you don’t do it, COAL!!!

12/13/2025

🚨ATTENTION!🚨

Due to weather, we are cancelling tonight’s performance at our gym. It sucks because we were really looking forward to rocking out with you all, but that’s Iowa weather for you.

Stay tuned for future shows and chances to join the most metal gym in Coralville!

12/13/2025

UPDATE: Show cancelled due to snow ❄️

Follow Alchemy and OverThrow for the next chance to hear some great metal!

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FREE CONCERT TOMORROW! 🎸

Come join us for one hell of a show in our gym space! We’ve heard the drummer is pretty metal 🤘

More details below!okeme

11/21/2025

Friendsgiving!!!

Stuffing, pulled pork, casseroles of all kinds, you name it we probably had it!

This is how our gym community shows up for each other! Yes we push each other to challenge ourselves during workouts but we also love to just hang out and carb load! 🤣

11/04/2025

Walk or run? 🤔

While you're going to burn a similar amount of calories per mile, running does get the job done faster. However, running can be pretty high impact, possibly leading to frustrating injuries. 🤕

📣 Drop your walking/running tips in the comments!

While running and walking are both good for your health, each has a few benefits over the other, depending on your personal goals. We explain the mechanics of both so you can make educated and helpful choices for your personal workouts.

11/03/2025

From the farm animals to the schools, our Alchemists love a good 5K!

We put in a lot of miles this October and we did it together!

09/29/2025

It’s National Coffee Day!

There’s research for and against combining coffee with your pre- or pro- workout.

Have you tried it? What was your experience? Discuss!

A post-workout coffee could improve recovery. Learn more about drinking coffee after a workout here, including when and how much, according to dietitians.

09/17/2025

Iowa has crazy weather. ☀️🌧☔❄️

There, we said it! Happy?

You'll be even happier when you're less likely to use the weather as an excuse to not run. 🏃‍♀️ (But PLEASE don't run during a thunderstorm ⛈)

Do you have a running goal for this fall? If not, share your fall goal anyway in the comments!

Discover how temperature, humidity, wind, and other weather conditions affect running performance. Learn essential strategies for adapting your running to different weather conditions and optimizing your training year-round.

09/15/2025

ATTENTION MUSCLE MOMMIES 📣

Looking for a gym where you can kick it with you ladies on a Saturday? We might know a pretty cool place...

08/29/2025

Alchemists in the wild!

Love our little gym community and the ways in which it connects people!