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Hey Team and welcome to August’s newsletter….only 4 months until Christmas…sorry couldn’t help it.


August seems like it’s been a wonderfully long month of warm weather, competitions and weddings and we have loved every minute of it.


The mornings are getting darker, the gym is a little cooler, teachers and children are heading back to school so autumn must be on its way.


On a brighter note there is a Valesco social just on the horizon in the form of our 7th Birthday Party to be hosted at the gym on Saturday 10th September and we would love to see as many of you there as possible. Full details a little further on in the newsletter and on the posters around the gym.


We also have another one of our awesome Scale It Up Competitions on Sunday 9th October and spaces have been filling up since it was released. There are a few team spots available so if you have 3 mates (teams of 2 males and 2 females) and would like to get involved please let us know ASAP. If you are a bit short on a team then why not email us letting us know you would like to compete and we will see what we can pull together to make more dream teams happen.


If competition isn’t for you then we are on the look out for helpers for the day and any offer of help (even a few hours) is very much appreciated. Please see the FB post or email us and let us know that you’re free and willing to help.


The planned opening of the new St Werbs site is also on the cards for October and please do let us know if you are considering moving your membership over. We are confident this will help with capacity challenges we are aware of in some of the most popular classes. As communicated we have made the decision to close our books to new members for new unlimited, Gold and 10 class passes to ensure everyone gets a fair chance to train.


We are looking forward to another bumper month of training with you guys and see you at the Birthday Party for free pizza!!


Lots of love,

Amy, Ellie and Leila xx



Welcome to the monthly Member Shout out section where we like to celebrate some of the good things we see in the gym day in and day out.


Shout out from Coach Stew to Janek Gryta. ‘Did he first powerlifting competition a few weeks ago. It was delayed due to COVID for almost two years and he only went and won. PR’ing 2 out of the 3 lifts. Well done mate’


Shout out from Coach Stew to Nick Skeen also ‘Back with us after 10 months out having a knee operation. Good to have you back training and pain free’


Shout out from Leila to Emilio Crisol. ‘For making it back into classes after an injury. Shows up day in and day out (always with a smile) even after long night shifts’


Shout out from Coach Ella to Louise Kezilas. ‘she’s a massive babe and has shown awesome skill development over the past few months’


Shout out from Coach Joe to Rich Wiles-Teoh. ‘For kicking my arse in….every….single…..workout……without fail’


All of the coaches wanted to send massive congratulations to Rachel Nicholson (now Bland) who got married this month to her new lovely husband Jack. We all hope you had the most amazing day and looking forward to having you back in on Metcon Mayhem days as soon as you’re back from Honeymoon.


James and Ellie Training

Team! Guess what? We’re back once again…

We are back for part 2 of training hacks and looking forward to sharing with you once again.

The last episode got lots of positive reviews so we hope we can add to that today! As we did last time, Ellie and I discuss a selection of training hacks that we know of and, in most cases, use in the hope you hear something you’ve not before. Expect to learn how to stop some of those classic bad smells, how to stay beyond-hydrated, how to count your rounds and reps in a workout and more.

Sit back, listen up and enjoy.

As always hearing your thoughts and feedback is always nice so let us know if you have anything you wish to share or any have hacks of your own! We still have a few and a bunch of you have shared some already so a third episode is very much on the agenda – entirely crowd-sourced!

It is well worth a listen and you can do that on Spotify here!


Cool Gym shot




When – Saturday 10th September from 9.30am.

What – A good old-fashioned Team in house comp with some of your coaches as Team Captains. 3 workouts appropriate for anyone to join in.

How – Get booked in on WODify now.

Who – Everyone who is a member here is welcome regardless of membership option. If you can’t book in (open gym users only) then just comment below and let us know you wanna join in the fun. Might as well, as there will be no available open gym on that day.

Why – because there will be free pizza and soft drinks afterwards so really its why the hell not?




ARE YOU ON OUR MEMBERS ONLY FACEBOOK GROUP? It’s an awesome little place to ask questions, find out information or just share funny memes or moments from the gym. If you aren’t a member but would like to be please follow this link and request access.

Members FaceBook Group



We are excited to announce the return of Valesco Kids and Teens Functional Fitness from September. The sessions will be delivered in 6-week blocks (to align with the school term timetable), and will be delivered on a Tuesday and Thursday afternoon. Classes will be capped at 12 individuals per session to ensure the coach can give them the attention they deserve, and contents of the sessions will be planned around FUNctional movement patterns – with an emphasis on keeping fitness FUN. Further details will be released in due course, so keep your eyes peeled for more information coming soon.



If you are a regular Open Gym user you should have received a communication within the last week or so just reminding everyone of the rules and regulations around its use. If you have not had this communication please email and ask to be sent it. Thanks!


Finn and the beers 2022

Hey Pup Fans,


So it turns out our Mummies did something called ‘Get Married’ this month and although we weren’t invited to the wedding (but did have THE best time with Kate Shlugman and her looovvvvvely husband Harrison) we were invited on their Mini Moon in Cornwall and we wanted to share with you a five things we learnt.


  1. If you climb a very steep mountain, make sure you can get down the other side. Being carried off by your hooman is EXTREMELY embarrassing.
  2. Chips stolen from your hoomans Fish and Chips are VERY hot
  3. The sea gets deeper the further you go out – who knew (oh and French Bulldogs can’t swim!)
  4. Paddle boarding is LOTS of fun
  5. Don’t f*ck with seagulls


So if you are planning a late summer holiday this is our advice to you. You’re welcome!!


Love and licks,

H&F xxx


EXBAND Leila still



These are 15 minutes fully coached pre recorded sessions that you can do anywhere at any time so what’s not to love? You even get to see some familiar Valesco faces!!


If you are looking to build endurance in your muscles, prevent injury or generally just look and feel better THIS IS FOR YOU and with only 15 minutes of your day? You’re getting a huge bang for your buck.


With a two-week FREE trial and only £7.99 per month after that it’s a bit of a steal. to get signed up or to see what all the fuss is about – go on, give us a follow…….please!



SWR August 2022

This months Coaches Corner is a short update from Coach Ella about the South West Regionals.


The Southwest regionals are a few weeks behind us now and we’re on the look out for next year’s venue. It was an epic day with help from so many Valesco faces, so I wanted to say a HUGE thanks to all of those that competed, volunteered, judged and came down to support your fellow Valesco members.


For anyone that doesn’t know about SWR, it’s a single day, individuals CrossFit competition hosted here in Bristol. We’re looking to expand it for next year so for anyone wanting to get involved, have something to work and train towards, or just experience a little taste of the CrossFit world outside of the box, then keep your eyes peeled!!


I can’t wait for next year’s event and look forward to having lots of familiar faces down at Southwest regionals again.


You guys are awesome!!



Creamy Leek, Pesto and Squash Pie

Screenshot 2022-09-01 at 15.32.58

Creamy Leek, Pesto and Squash Pie


Take some time aside to batch-cook and fill your freezer with this Moorish leek, cannellini beans and squash pie and never be short of a healthy midweek dinner ever again!


Until Next Time, Big Love Team Valesco xxx

Save The Date

Save The Date

Valesco is 7 years old. Birthday Party – Saturday 10th September

St Werbs Launch Party – Saturday 8th October TBC (pencil it in for now thou please)

Scale It Up – Safety in Numbers – Sunday 9th October.

The Valesco Christmas Party – Saturday 10th December. Venue booked and deposit has been paid

Who Wore It Best

Bodyweight 4

We have dug deep into the archives for this months WWIB and have come out with this absolute beauty. We aren’t sure what is more impressive the outfits or the mobility….think we will let you decide on that one!!

Have you turned up looking the same as another Valesco member? Then we want to see. Send your snaps to to be in the next newsletter. We love seeing them!


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