We went to both of these ports on Freedom a couple of years ago.
In a Colon we docked at the Colon 2000 terminal and you could do an excursion to the locks or beyond. The Fantasy class ships might be able to do a partial transit, not sure. The new locks open next year, if you cruise after that it might also do a partial transit.
Limon is a true backwater. We docked next to a banana boat. There was only a little flea market across the way. On the other hand if you like local crafts this could be a good place to shop.