The Fire and Ice Method, Walk-In Access, No Appointment Needed
Evolve Social Wellness provides cold water immersion and contrast therapy designed to improve recovery, reduce inflammation, and increase energy. With a walk-in model, visitors can combine cold plunge with sauna for enhanced results, making it easy to build a consistent routine that supports both physical recovery and mental resilience over time.
Cold Plunge aka Cold Water Immersion (CWI) is the practice of immersing oneself inside a tank of cold water. Made popular by sports trainers and Wim Hof, it improves natural recovery, aids in workout recovery, improves cardiovascular circulation, reduces muscle inflammation, facilitates weight loss, and improves skin tone. We offer oversized tanks that undergo constant circulation and filtration and can fit 1 - 3 people. The most difficult challenges are the most rewarding.
Contrast therapy involves combining hot and cold therapies, so in our case, we combine the Norwegian sauna with the cold plunge. We call this the “fire and ice” method. Contrast baths are a form of treatment commonly used in sports medicine and physical therapy to reduce muscle soreness, swelling, and promote healing. This method is especially beneficial after intense exercise, as contrast therapy can reduce muscle fatigue, spasms, pain, swelling, and lactic acid buildup, supporting faster recovery for athletes and active individuals.
We have multiple Cold Water Immersion (CWI) tanks and a Norwegian sauna. The cold tanks are set so that there are various temperatures for beginners to more avid plungers. If this will be your first time trying the practice, we recommend using a less-cold one to see how your body responds. There is a timer to make sure you don’t overstay in the cold plunge. All services are on a first-come, first-served basis. We recommend transferring back and forth between the Cold Water Immersion (CWI) and the Norwegian sauna for approximately 15 minutes.
Hormetic stress optimizes you into a stronger, more resilient, and healthier human, both mentally and physically. Sometimes, we struggle with emotional, mental, or physical conditions that weigh us down or make life feel overwhelming. The cold water immersion happens to be a complete reset and nudges us toward healthier and happier states of being. There are so many reasons to make this a routine: detoxification, increased metabolism, immune system and cardiovascular support, weight loss, improved circulation, and skin rejuvenation.
Shorten Recovery Time
Lower Inflammation
Relieve Pain
Improve mood
Enhance energy
Contrast therapy combines hot and cold therapies in alternating cycles to stimulate circulation, accelerate recovery, and strengthen the body’s resilience. At Evolve we call this the fire and ice method — alternating between our Norwegian sauna and cold plunge tanks in cycles of approximately 15 minutes. The combination produces stronger recovery and cardiovascular benefits than either modality alone and is one of the most effective protocols available at any Evolve location.
Evolve features 3 to 4 oversized cold plunge tanks set at different temperatures, allowing members to choose their immersion level from beginner-friendly to advanced. Each tank undergoes constant circulation and filtration and is large enough to accommodate 1 to 3 people simultaneously. All services operate on a first-come, first-served walk-in basis — no appointment or booking required at any time.
Hormetic stress is controlled, short-term physical stress that triggers the body’s adaptive response — making you stronger, more resilient, and healthier as a result. Cold water immersion is one of the most effective hormetic stressors available, activating the nervous system, reducing inflammation, and nudging the body toward healthier physiological states. Regular cold plunge practice builds both physical and mental resilience through this same mechanism.
Evolve offers multiple tank temperatures specifically to accommodate all experience levels. First-time plungers should start with the warmest available tank to gauge how their body responds before progressing to colder temperatures. Each tank has a timer to prevent overexposure. Staff can guide you on recommended starting temperatures and durations based on your comfort level and goals. Individuals with cardiovascular conditions should consult a healthcare professional before starting cold water therapy.
Cold plunge uses full-body water immersion to deliver cold therapy, while cryotherapy uses cold air in a chamber for a shorter, less immersive exposure. Water conducts cold more effectively than air, making cold water immersion a more thorough and physiologically impactful experience for most people. Cold plunge also allows for longer exposure times and the ability to combine with sauna as contrast therapy — something cryotherapy cannot replicate.
Beginners should start with 1 to 2 minutes and gradually build up to 3 to 5 minutes as their cold tolerance develops. Evolve’s tanks include timers to help manage exposure safely. You will see a sign that says “No Heros” above the plunges. This means it’s not about who can stay in longer, but about safely pushing ourselves to overcome a challenge. For contrast therapy sessions alternating with Norwegian sauna, most members cycle through 2 to 3 rounds of heat and cold for a total session of around 15 minutes of active contrast work.
We offer multiple cold plunge tanks kept at different temperatures to accommodate all experience levels. Our beginner tank is kept between 55-58°F and our advanced tank between 40-45°F. First-time visitors are encouraged to start with the beginner tank and progress as their cold tolerance develops.
Contrast therapy combining sauna and cold plunge offers a powerful range of recovery and wellness benefits including improved circulation, decreased swelling, reduced inflammation, improved muscle recovery, increased range of motion, reduced soreness, increased energy and alertness, and elevated mood. The alternating heat and cold cycles work synergistically — each modality enhancing the results of the other — making contrast therapy one of the most effective recovery protocols available at Evolve.
Cold plunges can enhance immune response by increasing the production of white blood cells, supporting overall immune function.
Alternating hot and cold water can reduce swelling, stimulate lymphatic drainage, and help remove toxins, further strengthening the immune system.
Contrast therapy can reduce muscle fatigue, spasms, pain, swelling, and lactic acid buildup following intense exercise.
Rest periods between hot and cold cycles are important for optimal recovery and maximizing therapeutic benefits.
For best results, perform contrast therapy sessions 2-3 times per week, adjusting frequency based on your goals and tolerance.
Regular cold plunge and contrast therapy practice supports detoxification, increased metabolism, immune system and cardiovascular health, reduced muscle inflammation, improved circulation, weight loss support, and skin rejuvenation. The mental benefits are equally significant — cold water immersion is a powerful reset for emotional and mental states, reducing feelings of overwhelm and supporting healthier, more resilient stress responses over time.
Cold plunge pairs most powerfully with Norwegian sauna as contrast therapy — the fire and ice method that is one of Evolve's signature protocols. It also works well alongside compression sleeve therapy post-plunge to further reduce inflammation and support circulation recovery, and red light therapy which enhances cellular recovery after cold exposure. Many members build their entire Evolve routine around the contrast therapy cycle as the foundation of each visit.