Friday 1/26

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KG3 Nutrition

  • Here's a good lunch recipe from KG3 Nutrition!

Chicken Lunch Wraps


  •   1⁄2 cup water

  •   1⁄3 cup couscous, preferably whole-wheat 1 cup chopped fresh parsley

  •   1⁄2 cup chopped fresh mint

  •   1⁄4 cup lemon juice

  •   3 tablespoons extra-virgin olive oil

  •   2 teaspoons minced garlic

  •   1⁄4 teaspoon salt, divided

  •   1⁄4 teaspoon freshly ground pepper

  •   1 pound chicken tenders

  •   1 medium tomato, chopped 1 cup chopped cucumber

  •   4 10-inch spinach or sun-dried tomato wraps or tortillas


  1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.

  2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1⁄8 teaspoon salt and pepper in a small bowl.

  3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1⁄8

    teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked through, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

  4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.

  5. To assemble wraps, spread about 3⁄4 cup of the couscous mixture onto each wrap. Divide the chicken

    among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Macros – 1 serving (1wrap)

Calories: 510
Protein: 32g
Fat: 18g

Carbohydrates: 55g

Current Events

  • FWCF Serves at the City Gospel Mission Diner on 2/9 @6PM heres a link to the event on FB:
  • MyZone class on Sunday 1/28, get those belts charged up and ready!
  • Parent/Kids class 2/4 at Noon, $5ea.
  • Register for the Open at and sign up under our affiliate "Ft. Wright CrossFit", don't forget the "." when searching.  Here's a cool video we made about signing up for the Open!


  • Huge thank you to everyone that came out and supported us yesterday, and helped us to honor Katy's memory.  Here's a picture from the 630P class, which had a lot of Katy's friends from the RWB Organization.