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Fall 2020 Programs are Underway!

We are pleased to announce we have opened our fall programs!

We had a great summer of getting back on the water and adjusting to new protocols and we are so happy to  continue being outside on Lake Hopatcong this fall.

Our programs are open to both new and experienced rowers! We are delighted  to welcome back our returning Row New Jersey athletes and to welcome new athletes to the lake. This fall is a great time to try rowing!  Rowing is one of the fastest growing youth sports, rowing is outdoors, no contact and a great team sport.

All of our programs are running  with our new procedures and protocols that include social distancing, equipment sanitation and other health and safety precautions. 

Follow the program Links below to learn more and register!

Junior Rowing  Program 8th-12th grade


Middle School Program


Adult Masters Program

    Featuring Professional Sports Chiropractor, Dr. Jason Levy for the first Total Athlete Program of 2020 focused on injury prevention

    Row New Jersey hosted the first Total Athlete event for 2020, welcoming Dr. Jason Levy, team chiropractor for the New York Jets, New Jersey Devils, NY Red Bulls, and Director of the Advanced Performance and Rehabilitation Center of Short Hills & Morristown. Dr. Levy is also the proud parent of a new 8th grade Row NJ team member. During this interactive event, Dr. Levy provided hands-on techniques and tools to help athletes prevent and manage the most common rowing injuries. “Although rowing is comparatively a low-impact sport that leverages nearly every muscle of the body - the repetitive motion and high-intensity workout require proper training, technique, stretching and recovery”, stated Dr. Levy. “If managed properly, rowing is an ideal balance of cardiovascular and strength training, wrapped into a rewarding team experience."

    Under the careful guidance of Dr. Levy, team members had the opportunity to review each major muscle group - learning stretching and foam rolling techniques leveraged by professional athletes to improve flexibility, strength, and endurance. Matt Morfogen, a Delbarton Junior and Row NJ Varsity rower said “as an athlete who is in constant competition for excellence on the erg (rowing machine) and the water, the importance of injury prevention and stretching was never a top priority. However, after talking with and following Dr. Levy’s injury prevention workshop, I now understand the significance and benefits of stretching. Furthermore, I now keep a foam roller with a list of stretches in my room for when my joints may tighten. Thank you, Dr. Levy, and for the information and worksheets and Row NJ for hosting such a relevant and professional workshop to meet our needs as competitive athletes.”

    Dr. Levy’s workshop is the first in a team commitment to supporting The Total Athlete. “Training both on land and on the water is a critical aspect of a successful rowing program, but it’s not the only one. Providing hands-on and practical experience with injury prevention and management, nutrition, mental preparation, stress, and time management – help our athletes balance the rigors of rowing with other personal and scholastic priorities”, stated Rowing Director Robert Welsh. "We are grateful to Dr. Levy for sharing his insights from the world of Professional Sports." Future Total Athlete workshops will engage top professional athletic leaders in Nutrition, Stress & Time Management, The Psychology of Winning, and College Recruiting.


    While you were sleeping, we were rowing

    By Merrill Eppedio 11/16/2019, 9:45am EST

    Inaugural Fall Master's Season

    While you were sleeping, we were rowing. 

    Mount Arlington, NJ. It’s 5:30 am, and in the silence of the pre-dawn hours, 12 adults, with boats overhead, begin their steady march toward the water. Wielding newly acquired skills, and under the practiced eye of their coxswain, they gracefully flip a 50-ft racing shell from overhead into proper alignment along the dock. Locking-in oars, gingerly settling into seats, and strapping-in shoes, they pushing slowly off into the dim early morning light of Lake Hopatcong. 

    These twelve brave souls, representing the inaugural Master’s team, are breaking new ground for Row New Jersey. Established in the spring of 2019 with experienced rowers, and progressing in September for all experience levels, these individuals have come together to learn the art and technique of rowing. 

    The Row New Jersey’s Master’s team, with ages ranging from the’40s-’60s, met three days per week near dawn, greeting the sunrise while learning about the sport of rowing. Begining on land, they discovered the essential terminology, safety, and stroke basics, using the stationary ergometers (rowing machines). They then progressed to learn proper boat handling, and on-the-water rowing, while refining skills and building fitness. While they may have set foot on the Lake Hopatcong shore as individuals, they have clearly come together as a team.

    Recounting her experience, Sharon Gruber shared what an enriching experience it was to become a novice team member for Row New Jersey. “I had never participated in any team sport before. We learned to work together from day one, rather than take an unexpected dip in the lake or - heaven forbid, drop the boat! It was a real growth experience for me. I had such a good feeling about our group’s dynamics from the very beginning”. 

    Another team member Julian Bonifacio, having recently recovered from a health issue, said it was “really nice to have a group of people who were depending on you to come down here and be part of a team. At the beginning (of my recovery), it was hard to work out on my own, and I desperately needed something like Row New Jersey. This experience was more valuable to me than I can ever fully express”.

    Barbara Infante, a Row New Jersey Board Member and mother of two rowers, said she was “inspired to give rowing a try based on my kids’ experiences with the program over the last few years. I thought the 5:30 am start time would be a challenge, but instead, I looked forward to those days and catching up with my new team-mates. Learning a brand new sport was humbling, exciting, and peaceful all at the same time - and the sunrises on the lake were a gorgeous perk!”

    Rowing Director, Robert Welsh reflecting on the new team said, "many people don’t realize that unlike most sports, rowing is one activity that you can continue into adulthood, year after year, with significant health benefits.  You can start anytime and row for pleasure or race into your eighties.” 

    The Master’s program rounds out the Row New Jersey offering, which also includes a high school racing team, open to boys and girls grades eight-12, of all experience levels, as well as an introductory middle-school program for grades six through eight.

    The Row New Jersey Master’s program has now wrapped-up for fall but will begin again in the spring. This team will be open to new and returning adults of all ages, experience and fitness levels. To learn more about Row New Jersey, visit or contact Rowing Director Robert Welsh at

    Girl's V4+ with the Braxton Family Cup