VFC
Heatwave Hustle - July's been hotting up at Valesco
August 2025
Hey Team,
Welcome to the July edition of the Valesco Newsletter. It's been another busy and bumper month and still lots to come in the next few months.
PRIDE!! Need we say more!! It was another stunning day when the Valesco crew took to the streets of Bristol with the theme of Minions and a sea of yellow and blue balloons. Walking in the parade with so many Valesco members makes us proud beyond belief. Your presence sends a powerful message: that Pride isn’t just a party - it’s a protest, a celebration, and a declaration that everyone deserves to live and love openly, safely, and proudly.
This year we were also lucky enough to secure a stand up on the downs where, considering the heat, we had an incredible number of people come and give it there all on a C2 bike and chat to us about Valesco and everything it means to us to have a community as inclusive and special as ours. A massive thank you needs to go out to Gem Rowland for their time, energy and support, including on the day, to make this possible. Thank you also to V2 member Jack Dicks for lending us the gazebo for the event.
July also saw the RAD ACID global event happen at Valesco with a massive 20 pairs of new trainers being handed out across the three Valesco sites. We saw some pretty incredible times and great for everyone to get involved in something much bigger than just the Valesco Community.
We are always looking for ways to be better and this month we have also set up The VCC - The Valesco Community Committee, with representatives from each site now onboard we will be looking to host our first meeting in September. Please look out for their names and images to be shared soon, alongside the outcomes of our first meeting.
Last thing to mention is the Heatwave Hustle. We have loved so many of you being involved in this. We have received so much positive feedback on how its helped people stay consistent and how they have enjoying having something so visible to keep them consistent over the summer months. Let's keep it going team and remember anyone who attends 3 classes or more for 6 out of the 7 weeks will go into a draw for each site to win £150 voucher!
Please don't forget….
Sunday 17th August - Legends Taster Class. We want to get everyone to see the benefits of strength training including those over 60 years old. From mid August we will be introducing a Legends Class at 10:30am on Wednesdays that is specially designed for those over 60 to come and find the benefits of resistance training.Before starting we will be holding a taster day on 17th August at 10.30am and we would love you to bring your over 60 inner circle (parents, grandparents, neighbours, friends) to come and try it out. An email went out with full details and the workshop is now bookable on WODboard so please do check it out as we would love to have as many of you as possible getting your inner circle involved and showing them just how accessible what we do is.
Saturday 6th September - LAST CHANCE TO SIGN UP. Valesco turns 10!!! Can you believe it? 10 years of Valesco and we want to celebrate with you all with a day festival and it's going to be epic. Please get yourself signed up at the gym TODAY for £20 per adult with under 16 going free. It's a day festival with overnight camping, of which you can pitch a tent yourself for free or show an interest in a fully furnished bell tent supplied by the wonderful Tinker Bell Tent company for as little as £25 each based on 4 sharing. We know what we will be doing, thanks Kate! The line up has now been released and is looking absolutely cracking. We have bands, Comedy, DJ's and much more...it's honestly not to be missed.
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 Will - Toni Quinn V1 - she’s really improving with her weightlifting technique, with the arms getting looser each week so she’s getting super speedy at dropping under the bar!! She takes cues so well and it’s great to see her improving each week.
Coach Maddie - Ollie Gostlin (V3) has been making huge progress with his Oly lifting over the last couple of months.. coming in to do extra mobility in open gym, keeping up his consistency with weightlifting classes and it’s really paying off with new snatch PB this month already!
Coach Tash - Caitlin Rees, V1. She has shown consistency and commitment to her weightlifting, which is massively paying off. She has worked hard to develop her technique, which is evident as her cleans are just delightful. Great energy and a delight to be in a class with. Keep working hard Cait
Coach Johnny - Kate Matheson V2. She has been training hard for an ‘Iron Man’ around her sessions at the gym. Kate always gets stuck into the WOD and is the first to encourage and support other members in the class.
Coach Amy - James Gidding V3. Such a lovely human and a real part of the Brislington community. Super coachable, always smiling, gets involved in all the socials and a pleasure to have in class. Seeing James progress over the last few months has been an absolute pleasure
Coach Ellie - Anna MacCarthy - she’s solid gold! Smiley & fun in classes, supportive of her classmates & cheers everyone on, super coachable and she works really hard. Anna is a pleasure to have in classes! Keep working on those BMU…you’re so close!
Coach Hamish - James Baseley V2. During the last block of gymnastics James has made it his mission to get bar muscle ups in a bid to show his partner that doing Crossfit is cooler than her run club. He's been super consistent and is now linking 3 or 4 together consistently with great tekkers. Well done James, you’re a legend! And you showed those skinny runners who’s boss
Access all Areas is now live and seems to be being well used already which is awesome to see. ALL and EVERY membership with Valesco now have access to all sites so if you fancy an earlier or later Yoga session on a Sunday, joining a HYROX session or three at Bris, or want FFC instead of HYROX then you've got it.
Call for help at the South West Regionals - 16th and 17th August?
More Volunteer & Volunteer Judges needed both days but esp Judges on Sunday.
Event is at Bath Uni (the one where S.I.D comps are) Judges Briefing on Thu 14/8 at 8pm on line.
Lots of Valesco members are likely to be taking part and they look after their helpers so a great event to get involved in.
Link to sign up below 👇🏼
https://docs.google.com/forms/d/e/1FAIpQLSeJTeBqS3lJKn_x8iBxih5Xyd7STX0gxQO8gJWg_i41n-nqJg/viewform
🚨 NEW STASH ALERT 🚨
To celebrate 🍾 our 10th season of Valesco we have some brand new stash available for your purchase designed by our very own, super talented Maddie!
Samples of material and sizes along with order forms are out at all gyms now.
Tees are £28 and need to be paid for on sign up please via a coach and the iPad.
First order is with the printers and in progress but make sure you get your name down as the second batch will be going in very soon! So make sure you’re in with all of the cool kids and get your order in ASAP!!
Run 🏃 don’t walk not to miss out!
Specialty Classes Update – Week 9 and Going Strong to the end!
Hi team this is coach Raf and I’m here to give you a quick update on our specialty classes.
We’re officially two weeks away from the end of our 12-week specialty block—and it’s been epic so far! Whether you're chasing strength goals, mastering gymnastics, prepping for HYROX, or just love a good Sunday sweat, our specialty classes have something for everyone. Here's the lowdown on what’s happening in each class and why you don’t want to miss out:
Olympic Weightlifting
Our weightlifting sessions are your dedicated space to dial in clean & jerk and snatch—the holy grail of barbell work. With two separate classes each week, there’s time to slow things down, build strength, and fine-tune technique. Whether you're just learning the ropes or refining your form for a comp, these sessions are all about moving well and lifting better.
Gymnastics
We’ve split our gymnastics focus into two powerful sessions:
Strict Pull-Up Strength + Bar Muscle Ups
Handstand Push-Up Strength + Handstand Walk
These aren’t just party tricks—they’re full-body strength builders that improve control, coordination, and confidence. Whether you're getting your first strict pull-up or linking bar muscle-ups like a ninja, these classes are structured to help you progress week by week.
HYROX Training (Brislington -V3)
HYROX is booming at our Brislington location—and we’re not slowing down. Catch us on Tuesdays, Wednesdays, Thursdays, Fridays, Saturdays, and Sundays for race-focused workouts that blend strength, conditioning, and technique. Think sled pushes, wall balls, running, and all the grit you’ll need to crush race day. Every session is a sweaty, intense, and rewarding grind—perfect whether you're a first-timer or chasing a PB.
Sunday Sweat
End (or start!) your week with a bang. Sunday Sweat is a 45-minute cardio crusher designed to get your heart rate up and your endorphins flowing. Simple movements, spicy intensity, and feel-good vibes—this class is your go-to for a high-energy workout with zero fuss.
Ready to jump in?
These sessions are here to challenge you, support your goals, and bring some serious fun to your training. Let’s keep the momentum going all the way to the end and finish strong.
See you in class!
Hey team,
Hamish here to rant at you for a min so listen up! If you are new to functional training or have been training for a little while, it is easy to get caught up in the excitement of showing up to every class and pushing yourself every time. That enthusiasm is what we love but to make steady progress and stay injury free, it is just as important to listen to your body.
When you first start training regularly, it is tempting to show up to every class in the week and push as hard as possible. Motivation is high and you want to improve fast. But one of the most common mistakes new and intermediate members make is not giving their body enough recovery time. Intensity is the key driver to those results you're after but you have to acclimatise to your training volume. Increase it gradually!
There is a difference between feeling a little sore and feeling so tired or achy that your movement suffers. Training through that kind of fatigue can slow down your progress and increase your risk of injury. This is especially true after heavy compound lifting days like backsquats or deadlifts. Your central nervous system and muscles need time to recover and drive that adaptation and improvement we are looking for.
The goal is to train hard but smart, not just train more. A single really focused session will do more for your progress than several days of half effort training.
Tactics to manage this:
Ensure you're hydrated and eating correctly to fuel your workouts.
Vary your intensity. Focus on technique and lighter loads and then days when you can really get after it.
Speak to the coaches. We are all unique in our strengths and weaknesses so a personalised approach is your best bet.
Cheers,
Hamish.
Ready for a serious challenge in the name of men’s mental health?!
@christa.kaizer ‘s Backyard Ultra Marathon, on Saturday 9th of August, is one of 10 events she’s doing this year to raise much needed money for @andysmanclubuk who support men all over the UK with their mental health.
Join us in supporting Christa on the 9th and get involved!
One Pan Eggs with Tomatoes, Peppers and Yoghurt.
Serve this sharing dish for brunch, lunch or dinner, with plenty of warm pitta bread for scooping up the delicious sauce. It's inspired by the flavours of Turkish menemen.
Check it out here
