Which Framework Studio Is Right for You?
Comparing Framework’s Wedgewood-Houston Flagship and East Nashville Backyard Locations
If you’re looking for a sauna and cold plunge studio in Nashville, Framework now has two locations: Wedgewood-Houston (Flagship) and East Nashville (Backyard).
Both offer the same core practice: traditional sauna and cold plunge contrast therapy, a ritual used for centuries to support recovery and resilience. Regular exposure to heat and cold can help reduce inflammation, support cardiovascular health, and improve stress response when practiced consistently.
But the two studios feel different. One is a larger, full-amenity indoor-outdoor sauna and cold plunge space. The other is a fully outdoor, more casual and lower-cost version of the same ritual.
If you’re deciding where to book your next session, here’s how to choose.
The shared ritual: contrast therapy
No matter which location you visit, the foundation of Framework stays the same.
No ice baths, no infrared. Guests rotate between high heat and cold immersion in a circuit that may look something like:
Traditional sauna (10–15 minutes)
Cold plunge (1–3 minutes)
Rest and repeat
The combination activates circulation and gently challenges the nervous system. It leaves you feeling regulated, refreshed, and ready to take on the rest of the day.
Framework was designed to make this routine easy to build into your everyday life, whether you visit once a week or several times a week. What changes between locations is the environment and scale of the experience.
Framework Wedgewood-Houston (Flagship)
If you’re looking for the most comprehensive sauna and cold plunge experience in Nashville, Flagship is the place to start. Best for amenities, variety, and value, our Wedgewood-Houston Flagship is the original location and the most expansive version of the studio. Here you’ll find a full indoor-outdoor environment designed specifically around the hot-and-cold ritual. You can move between solo and shared experiences, choose different temperatures, or extend your visit with coffee, recovery time, or a sound session.
Key features include:
Seven traditional saunas
Thirteen cold plunge tubs with varying temperatures
Private sauna and plunge rooms
Full locker rooms and showers
The Patio, an open-air retreat in the heart of the city
Recurring outdoor classes and pop-up events
Pricing:
Weekday session: $35
Weekend session: $55
Framework East Nashville (Backyard)
Backyard focuses on the essentials: heat, cold, air, and repetition. Best for outdoor sessions and a lower-cost reset, our East Nashville Backyard is our newest studio location. The outdoor setting naturally shifts the rhythm of the session. Guests move between sauna, cold plunge, and fresh air, often creating a more relaxed, social, and community-driven feel. This location also flexes more easily for events, group sessions, and fitness or wellness classes, making it a strong option if you’re looking for something beyond a standard drop-in.
Key features include:
One large outdoor social sauna (approx. 190°)
Four cold plunge tubs / ice baths
Outdoor-only environment
Open space for movement and rest
Locker rooms and restrooms
Recurring outdoor classes and pop-up events
Pricing:
Weekday session: $29
Weekend session: $39
A quick way to decide
If you’re choosing between locations, here’s a simple way to think about it:
Choose Flagship if you want:
More saunas and plunge options
Indoor and outdoor environments
Private rooms or group sessions
Extra amenities like The Café or SAVA Sound Pod
A longer, more immersive visit
Choose Backyard if you want:
A fully outdoor experience
A simpler session
A lower price point
A quick neighborhood reset
The truth is, many Framework members end up visiting both locations depending on the day. You might go to Backyard for a quick outdoor ice-cold plunge and traditional sauna cycle midweek, and visit Flagship for a longer, more restorative contrast experience on the weekend. Same practice. Same benefits. Just two different settings for it.
Whether you choose the expansive experience at Flagship or the outdoor simplicity of Backyard, the goal is the same: build a consistent habit around heat and cold.
