Everything you need to know about getting started at Framework
Hot and cold, air and water—fundamental elements proven to deliver exceptional results. In a world of unproven complexity, we’re inspired by a simpler, more intentional approach to health.
Framework turns hot and cold exposure into the foundational health experience of sauna and cold plunge. It’s a space for you to reach your goals with tailored treatments and tested protocols. A social destination, where you can find a routine that fits your needs and an environment that fits your mood. All in an effort to remove the noise around wellness to form the foundation for our collective health.
Our origins
After spending a decade working in the tech industry and a move to Music City weeks before the pandemic, Framework founder Allen Penn wanted less screen-time and more life-time. Opportunity to meet and spend time with new, health-minded people. Fewer fad workouts and more tried-and-true, foundational ways to fortify his health. And as a 40-year-old with a one-year-old daughter at home, his longevity became even more of a priority.
So Nashville’s first social studio for sauna and cold plunge was born.
No infrared lasers, no IV drips, no pseudo-science. Just space dedicated to the proven health benefits of sweating, shivering, and socializing.
“I had an amazing experience at Framework…I had prior sauna experience but not plunge and so I appreciated some guidance through it. I loved both and doing a mini circuit between cold to hot and cold again felt incredible…Their launch location has everything you need, it’s very comfortable and well thought out…I really respect that it’s focused on what the research tells us about the benefits of these practices. Framework makes building a consistent habit around these practices feel really accessible.”
The science behind the studio
60 minutes of hot. 10 minutes of cold. Small weekly investment. Big lifelong benefits—all you have to do is start.
We’ve evolved to benefit from extreme temperature exposure. But our usual day-to-day rarely offers up the opportunity.
Getting your exposure workout in is remarkably simple, though. Spend approximately one hour a week in heat set to at least 175°F. Ten minutes a week in the cold. Spread across several sessions, broken up across a few days. Again and again and again. So you can lower your risk of cardiovascular disease, improve your sleep, increase dopamine levels and caloric burn, decrease your risk of chronic disease, bolster your ability to recover faster, and maintain an overwhelming ‘feel good’ feeling.
Want to take a closer look at the benefits of hot and cold exposure? Hand in hand with our medical advisor, we’ve gathered the most impressive 13 research papers for those who want to dive in deep.
What to expect once you’re here
Informed by routines across cultures for thousands of years. Designed to fit your life today.
Whether you’re plunging between meetings or ending your day awash with heat, we built our studio to fit whatever exposure workout you’re after.
HEAD TO FRAMEWORK
The launch location of our sauna and cold plunge studio is located at 436 E. Iris Drive, right here in Nashville, TN. When you head our way, all we ask is that you bring your swimsuit—we’ll cover the towels and water, along with other perks if you’re a Framework member. Save time by booking your experience and completing your paperwork in advance. We recommended swimsuits made of natural fibers and would advise against wearing suits with metal detailing, too.
GET STARTED
After checking in on-site, use our restrooms and changing rooms to get your suit on. Then head outdoors to an initial rinse in the outdoor shower. Once any lingering body oil, lotions, sweat, and cold tub water are removed, it’s rather straightforward. Whether you tap a Framework staffer to help guide your first experience or you kick off your hot and cold exposure as you please, the research says as much: just sit and sweat or take a dip.
SET YOUR TIME
If you can only do 60 seconds of cold, clock 60 seconds. If you can only do five minutes of sauna, do so. We discuss your experience and goals to recommend an initial approach as you ignite your practice—and help you make adjustments while you maintain it. The target is one hour of sauna each week, ten minutes of cold, broken up across several sessions and several days. All for big benefits. Our saunas are always set to at least 175°F degrees—the minimum temperature setting to maximize your time spent sweating. The colder your water, the shorter the time you need to plunge to access that ‘feel good’ feeling.
LISTEN TO YOUR BODY
New here? Your body will give you signals. Pay attention to your sweating or shivering, your breathing changes, and your heart rate. A free lesson in what it means to know yourself better.
Feeling too hot in the sauna? Move down a bench level or step outside for a breather or beverage. Want to be hotter? Move up or throw some water on the rocks to create an enveloping heat wave. Don’t mind the ‘gasp,’ and don’t be afraid to let yourself shiver in the plunge tubs. You’re likely to feel a rush in the first few seconds of cold exposure, but slow, even breathing will allow your body to relax. It’s all numb from there on out.
REPEAT THE PROCESS
Most members see maximum benefits from two to four rounds of hot and cold exposure each visit. Switching between the two exposures encourages your body to react to the extremes. In this case, the stress on your body means less stress for you. So remember: While you’re working out, rinse in our showers between each session to keep yourself and our facilities clean—and don’t forget to drink plenty of water before and after you sauna.
“I had never done a cold plunge before Framework, but I loved it! Truly energizing and invigorating. And gave me a genuine sense of accomplishment and confidence, somehow! Super friendly staff, and casual atmosphere.”
Framework today. Framework tomorrow.
LAUNCH LOCATION
One sauna, three plunges, two outdoor showers, on-site changing rooms, storage rooms, restrooms, parking, and a beverage lobby—all at our launch studio in Berry Hill, TN. Whether you’re plunging between meetings or ending your day awash with heat, we built our launch studio to fit whatever exposure workout you’re after. Just sit and sweat, take a dip, and feel that ‘feel good’ feeling.
FLAGSHIP STUDIO
Sweat in silence or meditate with friends. Grab a coffee to go or a zero-proof cocktail post-plunge. All in one space dedicated to strengthening your mind and body through hot and cold exposure.
The ‘wet’ areas of the studio will feature seven traditional saunas, designed with top of the line Finnish heaters and custom finishes—and eleven cold plunge tubs, including indoor, outdoor public, private, and group options made with commercial grade materials. All customizable to fit your routine.
Most of all, we’re building our flagship Framework studio to make it easy to get your exposure workout in. We’re conveniently located downtown with ride-share drop-off and valet parking available. Lockers, towels and showers are included in each visit. And The Café at Framework will serve a curated selection of new and noteworthy beverage brands and creations, as well as snacks, pre or post-sessions.
All you have to do is start.
Swing by for a single session today or invest in your health with our Forge or Fortify memberships. And when you aren’t taking a dip or sitting to sweat, keep up with us on Instagram to stay in-the-know.
