Ready for your first session at Framework? Whether you’re here for stress relief, recovery, or community, we’ve got you covered. This guide walks you through what to expect, how to prepare, and how sauna and cold plunge sessions can help you feel your best. Here’s everything you need to know before stepping into the heat—and the cold.

Sauna and cold plunge sessions offer more than just health benefits—they create meaningful social experiences. Whether you’re looking to deepen friendships, connect with new people, or embrace sauna culture, making these sessions more communal can enhance both your well-being and sense of belonging. This guide explores four simple ways to turn heat and cold therapy into a shared experience.

For Framework founder Allen Penn, sauna and cold plunge aren’t just wellness trends—they’re foundational practices for resilience, recovery, and mental clarity. Through consistent exposure to heat and cold, he discovered profound benefits that shaped his health and performance. In this journey, he shares how integrating these therapies transformed his daily routine.