You've seen the door. Maybe you've watched somebody walk out of the sauna looking like they had a better afternoon than you did. You've been meaning to ask the front desk how the cold plunge works, and you keep forgetting.
So here it is: what it costs, how you sign up, and the rules that keep the water clean enough that you'd actually want to get in the tub.
Short version: RGLA students only, and you sign up at the front desk. It's $5 per 5 minutes, or $50 a month for three 15-minute sessions a week, and unused sessions don't carry over. Shower first, every time. Wear bottoms, bring your own towel, keep shoes on in the sauna, two people max in the sauna, one per tub, wipe down when you're done.
What does the RGLA cold plunge and sauna cost?
$5 per 5 minutes, or $50 a month added to your plan for three 15-minute sessions a week. Two options. Pick the one that matches how often you'll actually use it.
One catch with the monthly add-on: unused sessions are forfeited and don't carry forward. Pay for three a week, use three a week. If your schedule bounces around, pay-as-you-go might fit you better. Everything else that comes with a membership is on our memberships page.
How do you sign up?
Stop by the front desk. That's the whole process.
You sign up there, and you sign in there every time you use the room, so staff always know who's in the sauna and who's in the tub. The equipment is for RGLA students only. Got a friend who wants to try it? They'll need to be a student here first.
Cold plunge and sauna rules: before you get in
Shower first. That's the big one, and it's not negotiable. The rest is common sense once you remember other people are getting into the same water.
- Sign in with someone at the front desk before you use the sauna or the cold plunge.
- If you just took an RGLA class, you must shower before using the equipment.
- If you arrived at the gym sweaty or unclean, same rule. Shower before you get in.
- Wear bottoms. Nobody is fully nude in the room.
- Bring your own towel to dry off afterwards.
- Shoes stay on in the sauna at all times.
- Two people maximum in the sauna per session.
- One person per cold plunge tub.
- Don't touch the thermometers, and don't add anything to the plunge tub.
- Questions, or need a hand? Get an RGLA staff member before you touch the equipment.
Why the shower rule? Same reason we tell everyone to shower after class. Whatever's on your skin after an hour of rolling goes straight into water the next person sits in. Would you get in after that guy?
Cold plunge and sauna rules: after you get out
Wipe down, grab your stuff, and put your shoes on before you walk out. Thirty seconds, tops.
- Wipe down your area when you're done. We keep cleaning towels in there for exactly this.
- Don't run over your allotted time. Someone may be waiting on it.
- Wear shoes when you exit the sauna and cold plunge room.
- Take everything with you. We're not responsible for lost items.
The wipe-down isn't fussiness. It's so nobody crosses a wet gym floor in socks and ends up flat on their back.
What can get you kicked out of the room?
Ignoring the hygiene rules. Staff can refuse service to any student who isn't following them, and there's no refund if you're removed for a violation. We'd rather never have to.
Two more things that matter. Be courteous of any private lessons or classes happening in the private room. And once you're out, don't linger and chat right outside the sauna and plunge door. Get dressed and take the conversation somewhere else.
Use it the way it's meant to be used
Cold water and heat are recovery tools. Used well, they can help you feel less beat up between sessions. What they do and why is in our post on the benefits of cold plunge and sauna, so we won't repeat it here.
Just don't treat the room as a substitute for the basics. Sleep, food, water and real rest days do more for your recovery than any tub. The plunge is the bonus, not the foundation.
Not a student yet? The room is students-only, but the first class is free and there's no contract. Book a free class, come train, and then come ask us about the sauna.
Questions people ask
How much does the cold plunge and sauna cost at RGLA?
$5 per 5 minutes if you pay as you go, or $50 a month added to your plan, which gets you three 15-minute sessions a week. Unused monthly sessions are forfeited and don't carry forward. You sign up for either option at the front desk.
Can I use the cold plunge if I'm not a member?
No. The sauna and cold plunge are for RGLA students only. If you've been thinking about training with us anyway, your first class is free, and once you're a student you can add the recovery room at the front desk.
Do I really have to shower before the cold plunge?
Yes, every time. If you just took a class here, or you showed up sweaty, you shower before you touch the equipment. It's a shared tub. Staff can refuse service over hygiene, and there's no refund if you're removed for breaking the rules.
How many people can use the sauna at once?
Two people maximum in the sauna per session, and one person per cold plunge tub. Keep your shoes on in the sauna the whole time, bring your own towel, and don't touch the thermometers or add anything to the water. Grab a staff member if you need help.
What do I need to bring to the sauna and cold plunge?
Your own towel, bottoms to wear in the water and the sauna, and shoes, which stay on in the sauna and go back on before you leave the room. Cleaning towels for wiping down your area are provided. Leave anything you'd hate to lose at home; RGLA isn't responsible for lost items.
