KG3 RecipeBreakfast CasseroleIngredients  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 cheeseInstructionsPreheat oven to 400°F.Lightly coat one small bread pan with cooking spray. Cut a circle from each slice of bread and firmlypress into bottoms of both ramekins; set aside.Lightly coat a medium sauté pan with cooking spray; heat over medium-high heat. Add onion, red pepperand zucchini to pan; cook, stirring occasionally, until vegetables soften and onion is translucent, about 3to 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 cookedvegetables 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: 219Protein: 16gFat: 8gCarbohydrates: 21gVideoThis video hits us right in the feels...... https://www.youtube.com/watch?v=c2i976FQ87A


























Current EventsParent/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: Closed12/26: 8A/930A12/27-12/30: Normal Schedule12/31: Closed1/1: CrossFit Total: TBA via emailCoaches CornerThank 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 AMRAP50 Air Squats, 40 Pushups, 30 V-Ups24min EMOM: Odd Minutes: 10 Burpees, Even Minutes: 20 Lunges(10ea leg)

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