About Zac



From the minute we wake up in the morning to the last minute before sleep we are moving. Even while we sleep most of us move around to some degree. The shapes we make and positions we hold throughout the day affect how we feel and how we perform at work and in life..

We are always “practicing” how our body will move and what shapes it can make. This impacts our bodies capacity to perform tasks as the human organism begins to age. This means when it comes to our fitness or wellness the shapes and patterns we perform all day outside of the gym or studio are just as important as what we are working out or practicing.

We move to live. My mission is to empower humans to connect more deeply with their body’s enabling them to move away from pain and progress towards their goals.

On this site you will find my opinions, experiences, and thoughts as I share my passion for movement with those who are interested and willing to listen. All are subject to evolve and change at any given moment.

About the coach, Zac Kraai.

I have been coaching CrossFit since 2013 and have been a full time coach at 8th Day Gym since December 2014. Over my coaching career I’ve taught over 5000 hours of CrossFit classes. During that time I’ve also taught multiple seminars and workshops focusing on Olympic weightlifting and gymnastics. I truly enjoy helping athletes improve their technique and efficiency utilizing progressions for gymnastics and Olympic weightlifting.

I’m from West Michigan. I believe that teaching movement is about telling the story of how movements feel as they are completed . Being able to describe each step of a movement in a way that makes sense to others, allows them to experience the feeling of those movements that they have yet to complete. Once an athlete experiences how movements feel, real progress happens. This allows them to connect each part of the movement as they practice the progressions.

I was a competitive swimmer from the age of 8 until 21. I attended University of Wisconsin-Milwaukee on scholarship for swimming. I believe that hours spent in the pool learning how to efficiently move through the water left me with a intuitive sense for how movements should look and feel and a heightened sense of body awareness.

Here are my certifications as well as seminars I’ve attended that have shaped my coaching style and philosophy.

  • CrossFit Level 1 Certificate
  • 200 hour Yoga Teacher Certification (RTS)
  • Freestyle Connection Seminar (3x)
  • Freestyle Weightlifting Seminar

Since 2014 I’ve taught CrossFit classes, personally trained, and taught workshops and specialty classes to a broad range of demographics. My specialty lies in alleviating  body pain that people are experiencing in their life or while working out.


Train with me at your home or one of several Grand Rapids locations.