Friday Fun 10/20

Happy Friday everyone!  Here is another delicious recipe from KG3!  Enjoy!

Nutrition Logo.jpg

Vegetable Strata

Ingredients

  •   1 small red onion, thinly sliced

  •   2 medium yellow squash, thinly sliced

  •   3 bell peppers, thinly sliced

  •   8 oz. fresh mushrooms, sliced

  •   2 garlic cloves, minced

  •   2 Tbsp. olive oil

  •   12 oz. bacon, cooked and crumbled

  •   8 large eggs

  •   1 tsp. salt

  •   1 tsp. pepper

  •   8 oz. shredded mozzarella or Italian-blend cheese

  •   4 pieces dried Ezekiel bread cubed

Instructions

  1. Saute vegetables and garlic in olive oil over medium-high heat 15 minutes or until tender-crisp.

  2. Whisk eggs, salt, and pepper until blended.

  3. Stir in cooked, crumbled bacon, mozzarella cheese, and bread cubes.

  4. Add the sautéed vegetables and mix well.

  5. Spoon into a greased 9x13 inch baking pan.

  6. Bake at 350 degrees for 1 hour or until puffed up and firm to the touch.

  7. Can be served hot, cold, or room temperature.

Macros – 1 serving (makes 10 servings) Calories: 368
Protein: 26g
Fat: 23g

Carbohydrates: 13g

Coaches Corner

  • Travel WODs:
    • 200 Air Squats for time, Rest 3:00, Then 10:00 EMOM of 7 Burpees with a max run for distance on treadmill with remaining time.  Score is distance on treadmill.
    • 1/2 mile run on treadmill, 75 DB Thrusters, 1/2 mile run
    • 15min AMRAP: 20 DB Snatches alt, 20 Burpees

Current Events

  • Parent/Kid classes are coming back!  This is a fun and healthy activity you can do with your kids!  Stay tuned for dates and times!
  • New T-shirts have been ordered and should be in at the end of next week or the beginning of the following week.

What We're Pondering

  • Hear the CrossFit Founder Greg Glassman talk briefly about the chronic disease issue in our country.

https://journal.crossfit.com/article/cfj-greg-glassman-off-the-carbs-off-the-couch

Kyle Stark