Olympic Lifting and Squat Seminar

 Click here to sign-up

Want to improve your snatch, clean & jerk, and squatting technique? Learn from some of the best in the business in this one day seminar with Zach and Sara Krych on Saturday, December 13 from 10am-4pm at CrossFit St Louis Park! This will be a hands on, one day seminar where you will have time under the bar and will make noticeable improvements in your lifts, along with gaining knowledge on how to teach the lifts to others. In this seminar you’ll learn:

  • Squat assessments and techniques for improving squat mechanics
  • Snatch progressions and variations
  • Clean progressions and variations
  • Jerk progressions and variations
  • Supplemental exercises
Price for the seminar is $175, or $155 for members of the gym (CFSP|CFSLP|CFMPLS members please use the code “perfectsnatch” to receive a discount). Please click here to register, or if you have any questions contact sara@crossfitminneapolis.com.
About Zach Krych:
Zach Krych recently retired from competitive Olympic weightlifting after training as a resident athlete at the U.S. Olympic Training Center in Colorado Springs for the past nine years.  During his career he won U.S. National Championships, was a gold medalist at the World University Games, and competed at the Pan American Championships and the World Championships.  He was awarded Minnesota Weightlifter of the Decade and Best Lifter at the American Open in 2010 after recovering from a devasting injury in 2009. His best competition lifts are a 152kg (335lbs) snatch and a 195kg (429lbs) clean and jerk.  Zach recently moved back to his hometown of Robbinsdale to attend veterinary school at the University of Minnesota.
Click here for videos of Zach’s amazing weightlifting career and story.
  • 2012, World  Championships Team Member
  • 2011, U.S. National Championships, Silver medalist.
  • 2010, American Open, Gold medalist, Best Male Lifter
  • 2010, U.S. National Championships, Gold medalist.
  • 2008, University World Championships, Gold medalist
  • 2008, Collegiate Nationals, Gold medalist, Best Male Lifter
  • 2008, Pan American team member
  • 2008, Olympic Trials competitor
  • 2007, University World team member, Silver medalist
  • 2007, Collegiate Nationals, Gold medalist
  • 2007, US National Championships, Silver medalist
  • 2006, Pan American team member, fourth place
  • 2005, University World team member, sixth place
  • 2004, University World team member, fifth place
  • 2004, Olympic Trials competitor
  • 2004, Senior Nationals, Silver medalist
  • U.S. Olympic Training Center Resident 2004-2012
  • B.A. Biology B.A. Chemistry M.Sc Cell Biology
  • USA Weightlifting Sport Performance Coach
  • Crossfit Level 1
  • Crossfit Olympic Weightlifting


  • January 2011 US Olympic Training Center Athlete of the Month
  • Minnesota Weightlifter of the Decade 2000’s
  • June 2010 US Olympic Training Center Athlete of the Month

Best lifts:

  • 152kg Snatch
  • 195kg Clean and Jerk
  • 227kg Front Squat
  • 260kg Back Squat
About Sara Krych:
Sara Krych has been training and coaching for the past eight years.  She was introduced to Olympic Weightlifting in 2004 while working in the sport physiology lab at the U.S. Olympic Training Center, and has been certified as a USAW Coach since 2006.  For the past five years she has been an instructor at the National Personal Training Institute in Colorado Springs where she taught exercise phyiology, biomechanics, nutrition, program design, and exercise technique, and well as an elective class on kettlebell training and Olympic Weightlifting.
  • B.S. Exercise Science, M.S. Exercise Physiology
  • USA Weightlifting Club Coach
  • Certified Strength and Conditioning Specialist, National Strength and Conditioning Association
  • Health Fitness Specialist, American College of Sports Medicine
  • Kettlebell Instructor, IKFF
  • Functional Movement Screen Specialist
  • Crossfit Level 1
  • Crossfit Olympic Weightlifting
  • Instructor, The National Personal Training Institute
  • Black Belt, Sho Rin Ryu Karate
  • 2007 Olympic Weightlifting Rocky Mountain Games Gold Medalist
  • 2009, Rocky “Cytocharge” Figure Competition, 4th Place