Frequently asked questions, answered.

Regular booking

  • A single session costs $35.00 on the week day and $55.00 on the weekend. It gives you access to our studio, locker rooms, towels and hydration—equipped with a best-in-class traditional saunas, multiple cold plunge tubs, an outdoor patio, and all of the guidance needed to forge your own contrast therapy practice.

  • Yes! We offer a $79 intro offer—a week of unlimited exposure therapy—to new guests. You can purchase your spot here.

Private booking

  • We do. Members and guests can choose to design a private experience that can be enjoyed solo or with up to three others. Private rooms, each with their own sauna, cold plunge and rinse shower as well as social seating and additional drink options, are available to book—a great option for a business meeting, a date, you-time or a new way to catch up with friends.* If you’re looking to book a larger private event with five or more guests, email marketing@joinframework.com and we’ll talk shop. You can also see examples of past groups and special events on our Instagram account @joinframework.

    *Pricing for private room bookings is variable separate from single session bookings.

Parking

Membership & Pricing

  • Absolutely—and we strongly recommend our membership program as the most effective approach to this work. The science of sauna and cold suggests the greatest benefits come from regular, weekly use. Better yet, it’s the lowest cost way to visit Framework in addition to coming with plenty of perks and privileges.

  • No, Framework is for everyone and we welcome single session visits. In fact, we offer a special rate (and some 1:1 coaching) for first-timers.

  • Why yes we do! You can find our iOS app here in the App Store under ‘Framework - Nashville’ and our Android app in the Google Play store here under ‘Framework’

  • Yes, you can find them hanging out in Membership Page of our site or pick up a physical card in-studio—we offer $50, $100, and $200 options.

  • We’re excited to say, yes—through our partnership with TrueMed, you can be quickly approved to use your FSA/HSA plan to pay for Framework. A testament to the physician-recognized health benefits of sauna and cold plunge.

    TrueMed will handle all the intricacies of using your HSA/FSA funds on your behalf, making the entire checkout process seamless and hassle-free.

    Start the qualification process here.

  • We do. We’re grateful for our veterans, active duty military, and all public service workers, today and every day. That’s why Framework offers 15% off memberships for public service workers—our veterans, military, healthcare workers, teachers, police, fire, and EMT.

Partnerships

  • We sure do, and we’d love to chat. Email marketing@joinframework.com and we’ll talk shop.

Space

  • Framework’s flagship location is 1411 4th Ave South in the Wedgewood Houston neighborhood of Nashville.

  • Framework is open weekdays (Monday–Friday) from 7 A.M. – 7 P.M. and weekends (Saturday–Sunday) from 8 A.M. - 6 P.M.

  • We partnered with Cedar and Stone sauna builders for our facility. Based in Duluth, MN, Cedar and Stone is leading the resurgence of American sauna—they were recently featured in a New York Times article highlighting Minnesota sauna culture. Make sure to tell ‘em Framework sent you!

  • We partnered with Cold Tub for our facility—the most trusted name in commercial cold tubs. You’ll find their products in locker rooms of organizations like the Boston Celtics, Cincinnati Reds, Miami Dolphins, Los Angeles Rams, USA Olympics and the US Military. You can learn more and purchase here.

HOUSE RULES

  • Stow away your screens.

    Serene. Distraction-free. Screenless. Framework is a fully immersive social studio, best experienced without your phones, laptops, or other devices in tow. Honor your sessions as a proper break, sans screens, so you can get back to your day more refreshed than if you were resting with your phone. Also—you know—phones and water and sauna heat aren’t the best of friends. If you are bringing devices in, make sure they are silenced and safe in a locker with your other belongings.

    Absolutely zero sexual conduct.

    This one’s simple: Any form of sexual conduct is strictly prohibited. We have zero tolerance for any inappropriate, unwanted behavior towards Framework guests and employees. This includes any photography in our public ‘wet’ sauna and plunge areas and in our locker rooms.

    Take to the showers between sessions.

    We hold ourselves to the highest cleanliness standards, and hygiene is paramount in effort. On behalf of our saunas, plunge tubs, and your fellow Framework guests, take a quick shower before entering the sauna or cold plunge—including between the two.

    Sweat and shiver in your suit.

    The only gear you need to get one of the most rewarding workouts is a swimsuit. Make sure to come to your session wearing one, whether you change before heading to the studio in one or use our changing rooms when you arrive.

    All are welcome.

    Building a foundation for your health should know no boundaries. Our commitment to creating a welcoming and inclusive space is clear: Framework welcomes all adults, regardless of their gender, race, ethnicity, sexual orientation, ability, or background.

    Start slow and with support.

    Your body will give you signals. Pay attention to your sweating or shivering, your breathing changes, and your heart rate. If you can only do 30 seconds of cold, clock 30 seconds. If you can only do five minutes of sauna, do so. Duration is much less important than showing up consistently and frequently. We’re here to coach you through additions and augmentation as you ignite your practice—don’t hesitate to tap a Framework employee to discuss your goals, needs, and ideal experience.

    Make the most of your time.

    Framework works best when your exposure workouts are frequent and consistent. We encourage you to book your sessions in advance—to maintain the flow of scheduled sessions. To maximize your time in the heat and in the cold.

Process & Contours

  • Absolutely. We offer a curated, first-timer experience so you’re acquainted with all you’d need to know in advance of your arrival—including what to bring, what’s provided, and how to customize your experiences to best meet your health goals. All for a special welcome price of $79 for a week of unlimited exposure therapy.

  • Our flagship location features seven saunas and 13 cold plunges, each offering unique sizes, temperatures, and vibes to keep your routine fresh and exciting. Beyond the facilities, Framework is a community of like-minded individuals who share their passion for health and wellness—whether it’s sparking a conversation with a new friend in the sauna or connecting with others over a drink in our one-of-a-kind non-alcoholic café. It’s more than just a session; it’s an experience that combines personal growth with genuine connection.

  • If you’re visiting during the day, start with cold and end with cold to get an espresso-like buzz—without the jitters, of course—from the dopamine increase. If you’re stopping by at night, end with heat to set your body up for the cool-down that induces sleep.

Science

  • Wouldn’t that be nice? No, all saunas are not the same.

    *Pricing for private room bookings is variable separate from single session bookings.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 175°F. 

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven which, if any, of these health benefits of sauna are also applicable to infrared cabins. 

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

    Plus…it just feels great to toss some water on the rocks and soak in all that warm steam!

  • A traditional sauna, like the ones used at Framework—are otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna. A wood or electric heater heats the air in the room to approximately 175°F, and the baseline humidity is low, likely 10% or less. The room is typically wooded and the heater typically has rocks on it—adding water to the rocks can raise the humidity to 10-30% and induce additional waves of heat, as well as make the air more comfortable to breathe. The ‘rule of 200’ suggests making the approximate standard temperature setting of 170-180°F plus 20–30% humidity an effective, health-rich sweat.

    Infrared cabin, also referred to as ‘infrared sauna’, uses far, near and mid-wave infrared radiation to penetrate the body’s skin directly and induce heating. The temperature is typically 120-140°F and the room humidity typically mirrors the ambient conditions, typically between <10%. Steam rooms use a heater to heat water, produce steam, and thus warm the room. The temperature is typically between 100-110°F with nearly 100% humidity. Note, steam rooms tend to comply with the rule of 200, while infrared cabins fall short.

  • When you look at the numbers, it’s far from the same thing.

    Every single health benefit of sauna listed on the Framework website was demonstrated in a quality, published scientific study. Those studies reference the use of a traditional sauna—otherwise known as a dry sauna, Finnish sauna, or a Nordic sauna—where a wood or electric heater heats the air in the room to approximately 170°F. That’s why Framework only has traditional dry sauna – in many different sizes, shapes and colors!

    It’s commonplace for many companies and businesses to promote the same health benefits of traditional saunas for infrared cabins—colloquially referred to as ‘infrared saunas’—which heat your body through the use of far, near and mid-wave infrared radiation. The air temperature is typically between 100 and 140°F, and the air is only incidentally heated by the radiation. It is unproven whether, if any, of these health benefits of sauna are also applicable to infrared cabins. 

    In fact, a 2009 Canadian study demonstrated ‘limited’ and ‘weak’ evidence for many claimed health benefits of infrared cabins—and most other cited benefits have not been studied.

  • They’re quite different. Cold plunge uses 40–60°F water to cool you, while cryotherapy uses -200°F or colder air to cool you. Water conducts temperature 23 times better than air—or rather, absorbs heat from your body 23 times faster—so you will feel much colder, much faster in water. It’s simpler. It’s cheaper. Plus, on those days you can’t make it into the studio? Throw some ice in the tub or take a cold shower to keep those benefits coming.

  • Dose dependent means that the listed benefit was found to increase with more frequent usage. For example, in this study by Laukenan, et al demonstrating the benefits of frequent sauna usage on lowering cardiovascular disease (CVD) risk, participants who used the sauna 2-3x per week were found to have 22% lower risk of CVD risk (compared with those using the sauna 1x per week) while participants who used the sauna 4-7x per week were found to have a 63% reduction in CVD risk (compared with those using the sauna 1x per week). In addition to CVD risk, his dose dependent benefit is present in the the studies we reference for was found to be present for stroke, and high blood pressure as well.