VFC
August in the bag and on to Autumn
September 2025
Hey Team,
Welcome to the August edition of the Valesco Newsletter. It's been another busy and bumper month and still lots to come in the next few months as we move into Autumn.
Our 10th Birthday. My goodness, how on earth are we 10 years old? From the first day of opening the roller shutter at the original V1 site to three gyms and 4 moves later it's been a hell of a ride and we don't plan on stopping there. Thank you to everyone who came out to celebrate with us. It was truly incredible to have so many people there. We are so so proud of our community that has been built over the past 10 years and would like to thank everyone, past and present, for all the time, love and support that has gone into making Valesco the most incredible place that it is. We are not crying, you're crying. Anyway, **clears throat**...
One of August's main focuses was the heatwave hustle and the lovely feedback we have had about it has been incredible. We are so pleased it's kept so many of you going through the holiday period and from that consistent training smashing some incredible PB's in test week. Congratulations to our three winners, Javier, Kat and Craig, bagging themselves a £150 voucher to The Pig at Bath or Hotel Du Vin for some serious treat time.
August also saw our Legends Taster class take place and it was incredible to have so many members bring along the older people in their life and Legends classes are now in full swing at Valesco Brislington (Wednesdays at 10.30am) and we are building a great little regular crew. We think the tea and biscuits afterwards help! So if you know anyone who might want to come along please let them know the first session is free, they can bring you with you and the kettle is always on.
August also saw some serious representation on the competition floor from some incredible Valesco Athletes - we want to shout out and say well done to everyone who competed during August including those at the South West Regionals and Tribal Clash. As always you do Valesco prud and we are so proud to have you representing Valesco at this incredible comps.
Massive shout and well done too for Christa Kaizer who ran and her Back Yard Ultra for an incredible cause in August. We want to say a massive congratulation to you and everyone who took part and put in the miles, literally.
September will see the first meeting of The VCC - The Valesco Community Committee, with representatives from each site now onboard. We will be sharing their names in next month's newsletter and getting their faces up at each gym notice board so you know who they are.
That's it from us but do check out this month's wonderful newsletter as there is a great piece from Coach Ellie about the Programming, an unmissable Coaches Corner form Coach Maddie and the adorable Benson has taken the turn in the pup corner slot and is keen to introduce himself to you all.
Big Love,
Team Valesco 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.
Coach Amy- Please can I shout out Orlando (OG St Werbs member) and his new wife Emmy and send them a massive congratulations from us at Valesco. We could be more thrilled for these two lovely humans. Wishing you a super happy life together.
Coach James- I’ll shout out Paul Kenyon this month. It’s great to have him back with us! He’s always super upbeat, greets me with a “Morning Coach!” almost without fail, and never fails to work hard. He’s incredibly coachable, asks really intelligent questions and does a cracking job of putting into practice anything and everything he’s given!
Coach Will- My shoutout is for Amy Castleton-White. She’s a regularly Erg Wod member and has recently pushed herself out of her comfort zone by doing weightlifting too and it’s great to see the progress she’s making on her already great engine and now her lifting technique!! She’s a pleasure to have in classes.
Coach Rox- My shoutout is for Simon Cheetham - he has made so much progress since his first class, he’s super open to learning and is a pleasure to have in the class
Coach Johnny- Shout out to Dave O’Brian on his pre-wedding day workout and for not stacking it on his BJO. He managed to keep his beautiful smile.
Coach Maddie- Laura Tapping (V3), Laura started training with us over the summer and it’s been great to see her progress so far! Laura is super coachable, taking on cues and is always ready to get stuck into each session. We love having you as part of Valesco!
Coach Ellie- My shout out this month is to Maddie Maddog Griffin, for being an all round badass! She’s an excellent coach (and member) who’s energising, engaging and brings a lot of fun to her classes. She put in a huge amount of time & energy to the 10th birthday which was a huge success AND she’s stepped up and helped us a great deal over the past few weeks whilst we look for look for the right coaches to join our growing team! Thanks Maddog, you’re an actual legend
Gym Notices
Booking Reminders:
Please continue to follow booking protocols for both classes and Open Gym (OG). These rules help ensure:
Safety for all members
Enough space and equipment
Fair use between class and OG members
Remember: All members now have access to all 3 locations. If your home gym is fully booked, check the other sites for availability!
10th Anniversary T-Shirts:
Final order goes in this month!
Sign-up sheets are at reception — make sure to add your name and size ASAP to secure your tee!
Cooler Weather Reminder:
The temps are dropping — bring layers to stay warm during warm-ups and recovery.
Clean Up After Use:
Please wipe down equipment after use.
Disinfectant spray & wipes are provided at cleaning stations — ask a coach if you need help finding them.
New Block. New Vibes. Deadlifts on a TUESDAY?! Let’s Go!
Hey Team,
Buckle up, because we’re shaking things up with a brand-new training block—and yes, you heard that right…
DEADLIFTS. ON. TUESDAYS.
We’re breaking tradition, going rogue, flipping the script—and we are really excited!
Here’s the New Weekly Lineup:
Monday – Strict Press
Start the week strong with a no-nonsense overhead press. This isn’t your push press—this is raw upper body strength. Shoulders. Triceps. Core
Tuesday – Deadlift Day
You thought we were saving the heavy pulls for Friday? Not anymore. We’re flipping the narrative and unleashing your strongest lifts earlier in the week. Fresh legs. Fresh CNS. Big pulls. Let’s move some serious weight while you’re firing on all cylinders.
PLUS: Toes-to-Bar gymnastics returns! We’re continuing the momentum from the last block (when you tackled them on Thursdays), helping you refine technique, build kip control, and strengthen the core-to-bar connection.
Wednesday – Metcon Mayhem
Double trouble conditioning:
Part 1: Mid-length metcon to push the engine.
Part 2: Short intervals to redline and recover.
Two blocks. One sweaty, satisfying challenge.
Wednesday Weightlifting and guess what’s back? Snatch! You’ll build technical confidence, barbell coordination, and overhead power. It's fast, it's technical, and it's here to stay for the next block!
Thursday – Skill Day (Alt. Pull-Ups & HSPUs)
Master the movement. Alternating weeks is Pull-up focused (kipping & butterfly technique + strength) and handstand push-ups (technique, strength, balance). Supporting accessory work ties then both together. This is where progress lives.
Thursday Weightlifting welcomes back the Clean & Jerk! Thursday will move back to Clean & Jerk with ample time to work on both movements a build to a 1RM at the end of the block
Friday – Front Squats
End the week standing tall—with some serious quad and core work. Front squats build the foundation for cleans, thrusters, and that rock-solid midline we all want
Weekend Gymnastics – Bar Muscle-Ups & Pulling Strength
Bar Muscle-Ups are back in the mix because… well, they’re FUN. We’re dedicating weekend gymnastics to helping you get over the bar with power, timing, and confidence. Expect progressions, pulling drills, and some spicy skill work.
Team Training – Ring Muscle-Ups, Heavy Barbells & Intervals
Team Training is dialing in on Ring Muscle-Ups as the skill in focus. We’ll pair that with heavy barbell cycling and gritty intervals to challenge your engine, sharpen your skill, and keep the intensity high! Expect teamwork, sweat, and a whole lot of gains.
How to Get the Most Out of Group Training
Group training is one of the most powerful tools you have in your fitness journey — not just for the sweat, but for the support. There’s something uniquely motivating about pushing through a tough workout alongside people who are all striving toward better versions of themselves. But to get the most out of every session, it’s important to approach group training with the right mindset and strategy.
1. Show Up With Intention
Every workout doesn’t need to be your fastest, heaviest, or best. But every time you show up, you should have a purpose — that purpose can range from focus on technique, building confidence with heavier weights or new movement patterns to simply moving to feel better today. Listen to your body and show up with intention and purpose.
2. Scale Smart
Scaling isn’t a sign of weakness — it’s a strategy for growth. The best athletes in the world scale their workouts when needed. Be honest with your current ability and choose modifications that challenge you just enough. The goal is progress, not perfection.
3. Form first..
In group classes, it can be tempting to move fast or lift heavy just to keep up. Keep your focus on proper form, quality reps and good movement patterns. Not only will you see better long-term results, but you'll also avoid setbacks like injuries. Remember: mastering the basics is never a step backward — it’s the foundation for everything else.
4. Celebrate Others, Celebrate Yourself
One of the best parts of group training? You’re never in it alone. High five your team mates, cheer for the last person finishing, and recognise your own wins, big or small. That sense of community is what makes the hard days doable and the great days even better.
5. Track your lifts and skills in Wodboard!
If you want to see progress, you need to track it. That doesn’t mean obsessing over numbers, but it does mean paying attention to what you achieve week on week. Whether it’s writing down your weights, reps, recording your times, or simply noting how you felt — tracking creates awareness, and awareness drives results.
Group training is more than a workout — it’s a support system, a source of accountability, and a spark of daily motivation. Show up. Push smart. Celebrate often. And most importantly, trust that every 1% of effort adds up.
A good gym atmosphere is built on respect and consideration for others. Whether you're a seasoned athlete or a beginner, following basic gym etiquette helps everyone stay focused, motivated, and safe.
Here are some essential tips we ask you to keep in mind:
1. Listen to Your Coach
Coaches are there to help guide the whole class and improve your technique, which is crucial not only for reaching your fitness goals but also for avoiding injuries. Pay attention to their instructions and avoid talking when they are giving out instructions and providing cues. When you're in a class please give them your full attention and make sure you understand the advice and instructions being given. If in doubt, ask.
2. Show Up On Time
Arriving on time is a sign of respect for both your coach and fellow gym-goers. It allows you to fully participate in warm-ups, get the most out of your workout, and avoid disrupting the class or session. If you’re late, try to join in quietly without interrupting others, and if you are more than 8 minutes late sadly you will not be able to join the class but do feel free to jump in on the next one, as long as there is space.
3. Put Equipment Away
After finishing your workout, make sure to return dumbbells, weights, and other equipment to their proper places. This keeps the gym organised, safe, and ready for the next person. Not putting things away can create hazards and lead to a cluttered, frustrating environment for everyone.
4. Don't Drop Your Equipment
While it might feel satisfying to slam down a barbell after a heavy set, dropping equipment can be dangerous and damaging. Always place weights or other gym gear down gently. It helps prevent wear and tear on equipment, reduces noise, and avoids potential injury to yourself or others in the gym. If you're lifting heavy, make sure you're using the minimal about of plates on the bar (the bigger ones take much more impact) and NEVER drop DB's or Kettlebells from any height.
Final Thoughts
Respecting these simple gym etiquette guidelines makes the experience more enjoyable for everyone. Listening to your coach, arriving on time, cleaning up after yourself, and handling equipment with care not only enhances your own workout but also contributes to a positive and motivating environment for all.
Start your day on a delicious note with this satisfying shakshuka, a wonderful pan full of tomatoes, pepper, spinach and eggs. It even packs in 4 of your 5 a day! Why not treat yourself and your loved ones this weekend with this super healthy start to the day?
