ok first off head to the top of the forum and click on "CDMA TP Upgrades". this is where all CDMA roms are listed.
then choose a rom. any one will work (for the most part). you have a verizon phone and they are gimped to begin with so be aware of that (less space).
next, check out this post:
http://forum.ppcgeeks.com/showthread.php?t=35825
that should get you started on the info you need for metropcs to work.
i personally like the nfsfan rom at the moment but have been looking at the latrom. it's a clean rom so it may be good for your verizon phone.
lastly, to learn all about flashing, at the top of the CDMA TP Upgrades forum, there is a list of threads that are all about unlocking, flashing, and relocking. read them. they are good info, some even have videos. your already unlocked so you don't need to worry about that.
good luck!!