Leah,
You're getting some great advice on here already. From the look of Bandit's tank I would think he's a good man to listen to.
I use an overflow similar to the CPR and it's rated for 600GPH so that is what I tried to get out of my return pump so that they matched up. I expect that if you look at CPR's site, they should tell you what the model you plan to get is rated for and maybe even a suggested return pump.
I use Quietone 4000's with about 5' of head pressure.
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Mark...
290g Peninsula Display, 425g total volume. Setup Jan 2013.
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