Krych Olympic Weightlifting and Squat Seminar

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! This will be a hands on 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|CFMPLS members please use the code “perfectsnatch” to receive a discount). If you have any questions contact

About Zach Krych:

Zach Krych retired from competitive Olympic weightlifting in 2012 after training as a resident athlete at the U.S. Olympic Training Center in Colorado Springs for 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 devastating injury in 2009, and was inducted into the Minnesota Weightlifting Hall of Fame in 2013. His best competition lifts are a 152kg (335lbs) snatch and a 195kg (430lbs) clean and jerk. Since retiring, Zach earned his DVM and practice veterinary medicine in his hometown of Robbinsdale.

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
  • Doctor of Veterinary Medicine
  • USA Weightlifting Sport Performance Coach
  • Crossfit Level 1
  • Crossfit Olympic Weightlifting


  • Inducted into Minnesota Weightlifting Hall of Fame 2013
  • 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 thirteen 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. While living in Colorado Springs she was an instructor at the National Personal Training Institute where she taught exercise physiology, biomechanics, nutrition, program design, and exercise technique, as well as an elective class on kettlebell training and Olympic Weightlifting. Since moving to Minnesota in 2012 she has been a full-time coach at CrossFit Minneapolis+CrossFit St Paul.

  • B.S. Exercise Science, M.S. Exercise Physiology
  • Certified CrossFit L-3 Trainer
  • USA Weightlifting Club Coach
  • Certified Strength and Conditioning Specialist, National Strength and Conditioning Association
  • Kettlebell Instructor, IKFF
  • Functional Movement Screen Specialist
  • Crossfit Olympic Weightlifting Staff
  • 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