Member Stories

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Our Blog

Office Staff Changes

We are so excited to announce the reorganization and growth of SRSC’s office staff. Ramona Allen will be moving up into a managerial position in our organization, overseeing our basic operations. And we welcome Molly Feller, who is has been hired as our first full time Administrative Rock Star!  Each of these awesome women and SRSC community members bring a diverse set of skills to their jobs serving the SRSC community.

Molly Feller, Administrative Rock Star


Molly Feller recently graduated from Sonoma State University with a B.A. in Communications. Originally from Grass Valley, she fell in love with Sonoma County while attending college here and decided to stay. She has an extremely diverse athletic background: in addition to running marathons (including a Half-Ironman) she has participated in crew, tennis, gymnastics, and ballet. Molly originally came to SRSC as a member and told Joanna she’d only be around for 3 months – but then we hooked her! She enjoys the SRSC community so much that she left a position in Coppola Winery’s guest services to join our staff and serve our members and prospective members. And aren’t we lucky for it!

Molly will be our main woman in the office, providing member support services, answering your phone calls and emails, getting new members in and signed up, and all that other stuff that keeps our business running. We are thrilled to have her vibrant energy and joyful enthusiasm in our midst. Welcome, Molly!

If you have questions about your membership or billing, want to schedule private training, or have any questions about our services and how we can better help you meet your goals, you can reach Molly at (707) 542-7725 or at

Ramona Allen, Operations Manager

DSC_0165Meanwhile, Ramona Rose Allen will continue to serve SRSC and our membership in a larger capacity as the new Operations Manager. Ramona is passionate about food, health, fitness and empowering people to make the best choices for themselves, and can often be heard cheering her classmates during a workout or chatting with members about recipes and what’s next to eat.

Ramona studied marketing and business management at SFSU, worked as a bookkeeper for a local trucking business, as a parking lot manager (“an unusual environment,” she says), and as a rental property manager for her family, something she still does in the background of her life.

Several years ago Ramona followed a deeper passion and entered a culinary arts program in Baking and Pastry, which led her to a brief stint owning a catering company with a good friend, but also led to a part time position as a pastry chef and kitchen manager at Worth Our Weight, which is how Ramona spends much of her time when she isn’t at SRSC.

Such a wide variety of work and life experience have contributed to her growth as a social and caring person, offering many opportunities to develop community, which is something Ramona is committed to, and which makes her a great fit for the SRSC as we grow.

by × April 21, 2014 ×

Welcome Harley!

ImageWe’re excited to welcome back 6 am regular Stacy Small, who has just returned to training five weeks after having her first baby. Harley Morris Crawford was born February 25 at a 8lbs 14 oz and 21.5 inches long.

Stacy did CrossFit all the way through her pregnancy until two weeks prior to delivery. “Chaz has been my coach and has offered me great support. I really appreciate her. I’m glad to be back!”

Congratulations to Stacy and husband Ben Crawford and welcome Harley! It’s great to see you back, Stacy.


by × April 1, 2014 ×

Fast, Easy, and Delicious.

I have a formula for the easiest meal ever to cook. Takes 10 minutes, it’s nutritious and healthy, and delicious:

A fatty bulk sausage + whatever vegetables you have on hand + a big pan =
this fast, easy, delicious and nutritious meal


The Meat: I like to get a fatty sausage because then I don’t have to add any fat to the pan; I just render the fat from the sausage and use that to cook the veggies. Lamb (like a merguez) or pork (like a chorizo) are your best bets. I like pre-seasoned sausage over bulk ground meat because then I don’t even need to add any seasoning – it’s just so simple and easy.


Even better is if you find something super flavorful made from local, pastured meat. Last weekend at the opening day of the West End Farmer’s Market (just outside SRSC’s door) I met Tara Ross of Gypsy Girl Sausage and picked up these yummy packages of her well-flavored sausages made from local pastured meat.

The Vegetables: Use whatever vegetables you like, that are cookable. I happened to have these on hand today: mushrooms (wish I had more), a little bunch of sprouting purple broccoli, and some small rainbow chard leaves.


1. Put the fatty sausage in a cold pan and turn the pan on to medium-low. This is how you will render the fat.


2. When the fat starts oozing out, break up the sausage so it covers the pan and the fat and the juices start to spread everywhere.


3. Turn the heat up a little and add your veggies. Here I put mushrooms first, to soak up all the flavorful juices, then the broccoli, which needed to get tender. Stir it all around.

4. Last I added the leafy green chard and mixed it in.


5. Throw the top on the pan for a minute or two, and voila.

6. Fried eggs make everything better to me, so I throw some on top plus a little chopped herb.


The kids were away for their spring break, so this is all for me. :)

by × March 20, 2014 ×

The Benefits of a Good Training Partner

This is a guest post from SRSC members and training partners Trisha Aylor and Kether.

ImageFinding a good training partner is like finding the right pair of jeans—it can be elusive, but the right one just fits.

The benefits, however, extend far beyond just having someone to alternate sets with during 90 minutes of weight training. A good partner is one of the keys to getting the most out of all the classes and challenges at Santa Rosa Strength and Conditioning.



So how does one identify a good training partner? Some practical threshold issues are:

#1  attending the same classes and having the same general schedule
#2  getting along, having a similar temperament
#3  similar height and weight load capabilities

A partner meeting the above criteria will lead to a more consistent and productive workout—you’ll receive ample rest time between alternating sets as one of you rests while the other lifts. You have your own set of technical eyes to critique and make suggestions as to using proper form and preventing injury and improper techniques—stopping errors before they become bad or unsafe habits.

DSC_0186Your partner can encourage and support you throughout the workout. He or she is familiar with your previous performance and therefore truly appreciates and praises your progress (or commiserates with your struggles)—let’s be honest, we all have our bad days…or weeks. Having a partner also helps make you accountable to showing up to class and doing your best at each workout, even those days when you’d rather sleep in or find an excuse not to go.

It’s almost guaranteed that if you’re supporting each other during hellish WODs and strength workouts, you’re also likely to get along outside the Box. Having the common interest in Crossfit and an active lifestyle lends itself to meeting up for coffee, going on a hike, or sharing good conversation over a healthy meal. You might discuss your goals and challenges, (New Year’s) resolutions, or use your partner as an objective sounding board.

Once you’ve found a good workout partner, the benefits extend far beyond the weight rack. It is worth investing the time in trying out different workout partners until you find the one that truly fits and benefits you both.

by × February 27, 2014 ×