All levels
Fire & Ice
Heat, cold, recovery
Fire & Ice is a standalone recovery membership — not a training program. It combines sauna sessions with access to two temperature-controlled cold plunge pools, designed to support performance, reduce inflammation, and accelerate recovery. Open to members and non-members alike.
What you'll get
- ✓Reduce muscle soreness and inflammation after training
- ✓Improve sleep quality and stress recovery
- ✓Build mental resilience through controlled cold exposure
- ✓Access to two temperature-controlled cold plunge pools
- ✓Guided introduction to safe heat-cold protocols from a certified coach
This is for you if…
- →You train hard and want to recover smarter
- →You are managing chronic stress or inflammation
- →You are curious about cold exposure and want a guided introduction
- →You want recovery support without committing to a full training membership
Deliberate heat and cold exposure is one of the most evidence-backed recovery modalities available. Regular sauna use has been associated with reduced inflammation, improved cardiovascular markers, and better sleep. Cold exposure — particularly structured cold plunge — activates the nervous system, reduces muscle soreness, and supports mental resilience.
The MOVE GST Fire & Ice facility features a sauna and two cold plunge pools maintained at controlled temperatures. A certified coach introduces new members to safe protocols and helps you understand how to structure heat-cold contrasts for your specific goals — whether that is recovery from training, stress management, or general wellbeing.
Good to know
Questions, answered
Everything you need to know before your first session. Still curious? A coach is one call away.
Is Fire & Ice a training program?
No. Fire & Ice is a standalone recovery membership. It does not include any training sessions. It is available to MOVE GST training members and to the general public.
What does a Fire & Ice session involve?
A typical session involves time in the sauna followed by one or more cold plunge exposures, with rest periods in between. Your first session includes a guided introduction to protocols from a certified coach.
Are there health contraindications?
Please consult your doctor if you have cardiovascular conditions, are pregnant, or have any other health concerns before using the sauna or cold plunge. Your coach will also cover safety considerations at your free intro.