A consistent sauna and cold plunge routine can support recovery, reduce stress, and enhance overall well-being. At Framework, we help you create a personalized approach—whether you’re looking to boost circulation, build resilience, or find mental clarity. This guide explores how heat and cold therapy can be incorporated into your wellness routine and how Framework provides the ideal setting to support your journey.

Cold plunging is more than just a quick dip—it’s a powerful tool for recovery, resilience, and overall wellness. From reducing inflammation to boosting mental clarity, the key is knowing how to do it right. This guide breaks down the best temperature, duration, and frequency to help you maximize every cold plunge session.

Framework is redefining fitness by integrating sauna and cold plunge into specialized training. The new Framework Fitness series combines movement, heat exposure, and cold therapy to optimize performance and recovery. This launch marks a shift in how training and recovery come together in a studio designed for holistic wellness.

Traditional sauna sessions are more than just a relaxation tool—they’re a science-backed way to support heart health, reduce stress, and promote longevity. With research continuing to highlight its benefits, making sauna a part of your 2025 health routine could be one of the best choices for long-term wellness. This guide explores why consistent heat exposure matters and how it fits into a modern wellness plan.

Traditional spa treatments focus on relaxation, but sauna and cold plunge go further—helping to regulate cortisol, boost recovery, and build long-term resilience. At Framework, heat and cold exposure are used as tools for stress management, immune support, and deeper healing. This guide explains why a sauna and cold plunge session delivers more lasting benefits than a standard spa visit.

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.