roms have the .bin extension and they should just come in regular folders or .rar or .zip files
These are the instructions I followed:
"If this is the first time you’ll be flashing, you need to download the UMDL software (which will allow you to upload the ROM to the Omnia) and upgrade your phone to the CF03 ROM provided by Verizon.
"If you just got the phone new you already have the cfo3 rom"
Keep in mind that flashing a ROM will erase most things which aren’t on your storage card (programs, system settings, etc.) Follow these steps using a Windows XP box which has ActiveSync installed:
1. Set ActiveSync to “not allow USB connections” on your computer.
2. On the Omnia, go to Settings -> Connections -> USB Connection, and toggle “Mass Storage” as the USB function. Then turn your phone off (hold down the power button) and plug it into the computer.
3. Open the UMDL program you downloaded earlier.
4. Select PDA on the left column and search for the custom ROM you downloaded earlier.
5. Select “Detect” in the lower left part of the UMDL program, and then turn your phone on. Cross your fingers. A dialog box in the bottom left should say that a PDA device was detected. The ROM will automatically be uploaded to the phone, and upon finishing, the Omnia will restart. Don’t bother restoring your system preferences at this point.
6. Choose one of the third party ROMs available for the Samsung Omnia i910 (remember, i900 ROMs are not compatible with the i910).
7. Simply turn your Omnia off and connect it to the computer, download the ROM file, open up the UMDL software, click on “PDA” at the top left (instead of unified image loader as you did earlier), navigate to the ROM’s location, click on “Detect” on the bottom left, and turn the Omnia back on. Just as before, the ROM will automatically upload itself and the phone will restart upon completion.
8. Before reconfiguring your phone’s settings, go to Start -> Settings -> Personal -> Phone -> Services Tab -> Highlight GPS and click “Change Settings” -> Toggle “Location On”
9. Next, dial *228 and hit option 1. This will reprogram the phone. Then dial *228 again and hit option 2 to update the preferred roaming list.
10. Enjoy adding applications, themes, and whatever else you want."
taken from here
http://omniarom.com/forum/index.php?topic=486.0
register for an account there because that site is specifically for our phones so u can find everything and anything there
and any virus alerts u have are most likely false positives from your antivirus software.
Speaking of, I have been using AVGFREE since i found out about it and havent been hit since and it doesnt slow down my computer