http://ximbiot.com/cvs/manual/stableto be a helpful in doing CVS stuff.
For SourceForge, everything I know about it came from:
https://sourceforge.net/docman/?group_id=1
The companion piece of this guide is the atlas contributer guide, found in ATLAS/doc/atlas_contrib.pdf of the tarfile. You really need to know that before doing much with this guide.
Extract is explained at:
http://www.cs.utsa.edu/~whaley/extract/Extract.html