Specialty Programming · CrossFit South Park

Build Your
Muscle-Up.

Two focused eight-week gymnastics programs with Coach Liran Krell, CF-L4 — whether you're chasing your first consistent muscle-up or ready to build serious capacity on the bar and rings.

8 Weeks Tuesdays South Park $500 Starts September 8
Coach Liran Krell teaching muscle-up skills at CrossFit South Park
Go Beyond a One-Day Clinic

Eight Weeks to
Build the Skill.

Our recent muscle-up clinics gave athletes a chance to dig deeper into what makes an efficient muscle-up. These programs take the next step: structured weekly coaching, dedicated practice and additional programming designed to build strength, technique and consistency over time.

1× Coached session each week
2× Additional programmed days
8 Weeks of progression
CF-L4 Led by Coach Liran Krell
Choose Your Track

Two Programs.
One Goal: Progress.

Choose the track that matches where you are today and where you want your gymnastics to go next.

Build the Foundation

Get Your First
Muscle-Up

Tuesdays · 6:00–7:00 PM
South Park · 8 Weeks · $500
Prerequisites 5 clean strict pull-ups + 5 strict ring dips

For athletes working toward their first muscle-up — or those who have gotten one but aren't yet able to consistently connect reps.

  • Develop efficient muscle-up technique
  • Build pulling and pressing strength
  • Improve timing, positions and transitions
  • Practice with progressive drills and skill work
  • Receive two additional programmed training days each week
Enroll: Get Your First Muscle-Up →

Registration completed securely through Wodify.

Build Capacity + Advanced Skills

Advanced
Bar & Rings

Tuesdays · 7:00–8:00 PM
South Park · 8 Weeks · $500
Prerequisites More than 1 muscle-up on the bar OR rings

A faster-moving program for athletes who already have the skill and want to improve efficiency, strength and repeatable capacity.

  • Increase bar and ring muscle-up capacity
  • Refine technique under fatigue
  • Develop stronger and more efficient positions
  • Work toward strict muscle-ups and levers
  • Explore forward and backward rolls to support and other advanced skills
  • Receive two additional programmed training days each week
Enroll: Advanced Bar & Rings →

Registration completed securely through Wodify.

Coach Liran working with an athlete during a CrossFit South Park muscle-up clinic
Keep the Momentum Going

A Skill Is Built
Between Sessions.

One clinic can introduce the pieces. Eight weeks gives you time to practice them, receive feedback, build the necessary strength and progressively turn those pieces into a repeatable skill.

Athletes training muscle-ups with Coach Liran at CrossFit South Park
Muscle-Up Clinic · CrossFit South Park Learn the pieces. Practice with purpose. Build the skill.
Coach Liran Krell, Certified CrossFit Level 4 Coach
Your Coach

Coach Liran Krell

Certified CrossFit Level 4 Coach · CF-L4

Coach Liran recently earned the CF-L4 credential, CrossFit's highest coaching credential.

His approach combines detailed movement analysis, clear progressions and individualized feedback with an expectation that athletes take ownership of the work between coached sessions.

After two well-attended muscle-up clinics, these eight-week programs were created to give athletes a more complete path from understanding the movement to actually owning the skill.

Your Next Muscle-Up
Starts Here.

Eight weeks. Weekly coaching. Dedicated programming. Pick the track that matches your current skill level and get to work.

Get Your First Muscle-Up Advanced Bar & Rings