The Prescription Club
The Minimum Effective Dose for Health and Fitness
At CrossFit 1864, we don’t guess when it comes to health and fitness.
We follow standards that work.
The Prescription Club exists to formalise one of the most important principles in training:
Consistency matters more than intensity.
This page explains why training at least three times per week is the minimum effective dose, how the Prescription Club works, and who it is for.
Why Consistency Is the Foundation of Fitness
Fitness is not built in single sessions.
It’s built through repeated exposure to functional movement, applied consistently over time.
Training sporadically can feel productive in the moment, but it rarely leads to lasting improvements in:
strength
conditioning
skill
resilience
long-term health
Consistency is what allows the body to adapt rather than constantly reset.
Why the Standard Is 3 Times Per Week
The Prescription Club is built around three sessions per week because this is where adaptation reliably begins.
From a training perspective
At 3x per week:
Movement patterns are practiced often enough to improve
Skills stop “resetting” between sessions
Strength and conditioning progress steadily
Intensity can be applied more safely and effectively
Below this frequency, progress tends to be inconsistent and fragile.
From a CrossFit methodology perspective
CrossFit defines fitness as increased work capacity across broad time and modal domains.
That capacity only improves when training stress is applied frequently enough for the body and nervous system to adapt.
The CrossFit Level 1 framework supports:
regular exposure to varied functional movements
mechanics developed through repetition
intensity applied once consistency is established
Three sessions per week is the minimum frequency where these principles can work together consistently.
From a health perspective
Training at least three times per week:
Improves metabolic health and insulin sensitivity
Supports joint, tendon, and connective tissue adaptation
Reduces injury risk compared to sporadic training
Helps establish routine, which is critical for long-term adherence
This is not about doing more.
It’s about doing enough, often enough.
What the Prescription Club Is
The Prescription Club is a 6-week consistency standard.
It is not:
a performance competition
a weight-loss challenge
a leaderboard-driven event
It is a clear prescription for attendance.
The Prescription
Frequency: 3 sessions per week
Duration: 6 weeks
Completion target: 18 total sessions
Complete 18 sessions within the 6-week window and the Prescription is met.
The Rules (Clear and Non-Negotiable)
A minimum of 3 sessions per week
18 total sessions required to complete a Prescription
sessions from previous Prescriptions do not roll over
Scaling is encouraged and expected
Sessions must be logged on wodboard to count
Awards are based on compliance, not performance
If the prescription is not met, nothing negative happens.
The standard simply hasn’t been met yet.
Start Date and Structure
Official start: Monday, January 19th, 2026
Each Prescription runs for 6 weeks
In 2026, there will be 8 Prescriptions
This structure allows members multiple opportunities across the year to commit, reset, and build long-term consistency.
Recognition and Standards
Prescription Club Awards
Every completed Prescription earns a Prescription Club award, representing six weeks of consistent training.
These are intentionally simple and cumulative.
They represent time under commitment, not performance.
Lucky 7
Members who complete 7 Prescriptions in a single year earn the Lucky 7 shirt.
Despite the name, the standard is clear:
There’s nothing lucky about it.
You showed up seven times, six weeks at a time.
The Lucky 7 shirt is:
not for sale
earned only through adherence
a marker of long-term consistency
Who the Prescription Club Is For
This is for people who:
want sustainable health and fitness
value routine over extremes
train around work, family, and life
want a clear standard without pressure to overdo it
It is especially suited for busy professionals who want results without needing to train every day.
Who It Is Not For
The Prescription Club is not designed for:
short-term challenges
aesthetic-only goals
all-or-nothing training mindsets
More training is always optional.
The Prescription Club simply defines the minimum dose that works.
The Standard We Hold
At CrossFit 1864, we believe:
Health is built through consistency
Fitness is earned through repetition
Progress comes from showing up, not showing off
Three times per week.
Six weeks at a time.
That’s the prescription.
Is Training Three Times Per Week Enough
Why Consistency Beats Intensity in CrossFit
What Actually Happens When You Train Sporadically
The Minimum Effective Dose for Health and Fitness
How Often Should You Do CrossFit for Health, Not Competition