KG3 Recipe Breakfast Casserole*

Ingredients *  2 slice(s) whole wheat or Ezekiel bread *  3 Tbsp, chopped uncooked red onion(s), diced *  3 Tbsp sweet red pepper(s), diced *  3 Tbsp uncooked zucchini, diced *  2 large egg(s) *  2 large egg white(s) *  1/8 tsp table salt *  1/8 tsp black pepper *  2 Tbsp Mexican blend shredded cheese

Instructions * Preheat oven to 400°F. * Lightly coat one small bread pan with cooking spray. Cut a circle from each slice of bread and firmly

press into bottoms of both ramekins; set aside. * Lightly coat a medium sauté pan with cooking spray; heat over medium-high heat. Add onion, red pepper

and zucchini to pan; cook, stirring occasionally, until vegetables soften and onion is translucent, about 3

to 5 minutes. Promptly remove from heat; set aside. * In a medium bowl, whisk together eggs, egg whites, salt and pepper until well combined; stir in cooked

vegetables and cheese. Pour equal amounts of egg-vegetable mixture into the bread pan. * Bake, uncovered, until a knife inserted into center comes out clean, about 20 minutes. * Remove promptly from oven; let sit for 5 to 10 minutes before serving. * Macros – 1 serving (makes 2 servings)) Calories: 219
Protein: 16g
Fat: 8g

Carbohydrates: 21g

Video* This video hits us right in the feels...... https://www.youtube.com/watch?v=c2i976FQ87A

Current Events* Parent/Kid Class - January 7th at 12:00pm with Coach Liz! $5 per person! * Holiday Schedule:

+ 12/23: Normal Classes (8A/9A)
+ 12/24: 12 Days of Christmas WOD (8A/9A)
+ 12/25: Closed
+ 12/26: 8A/930A
+ 12/27-12/30: Normal Schedule
+ 12/31: Closed
+ 1/1: CrossFit Total: TBA via email

Coaches Corner* Thank you guys for making the first ever FWCF Liftoff a success! I had a ton of fun, and enjoyed working out with the early morning folks! * Since we are closed 12/25 and 12/31, here are 2 at home WODs for ya! + 20min AMRAP - 50 Air Squats, 40 Pushups, 30 V-Ups + 24min EMOM: Odd Minutes: 10 Burpees, Even Minutes: 20 Lunges(10ea leg)